September 10, 2014
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Compass – CrossFit
Sept. Warm-up (No Measure)
5x Pull-ups
10x Burpees
20x Double-unders (60 singles)
40x KB Swings (53/35 lbs.)
Metcon (Time)
3 rounds for time:
11 Push-ups
11 Pull-ups
11 Air squats
11 Sit-ups
11 SDHP (72/53 lbs.)
11 Box jumps (24/20)
11 Ball slams (14/20)
11 Alternating lunges
11 T2B
9 movements of 11 reps each in Honor of the 9-11 attacks
Cash Out
93 DU’s in remembrance of Flight 93.
