December 31, 2013
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Compass – CrossFit
PRE: Warm-up (No Measure)
Mobility
WOD1: Metcon (AMRAP – Rounds and Reps)
8 min Ascending Rep Ladder:
3, 6, 9, 12… ect.
Double-unders
HSPUs
~rest~
WOD2: Metcon (AMRAP – Rounds and Reps)
8 min Ascending Rep Ladder:
3, 6, 9, 12… ect.
Air Squats
Pull-ups
FIN: 400m Run (Time)
Max Effort 400m Run