September 19, 2013
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Compass – CrossFit
Warm-up (No Measure)
3 Rounds of:
100 meter sprint
15 Dumbell Strict Press
12 Air Squats
9 Weighted Good Mornings
500m Row (Time)
Max Effort 500m Row
Bear Complex (5 Rounds of 7 sets)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press