October 31, 2013
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Compass – CrossFit
Warm-up (No Measure)
400 meter Run
Burgener Warm-up (No Measure)
1. Down and up
2. Elbows high and outside
3. Muscle Snatch
4. Snatch Land
5. Snatch Drop
6. Hang Power Snatch
Metcon (Time)
10 Rounds for time of:
33 Double-Unders
10 Overhead Squats (95/65 lbs)