Tuesday [12/31/13]: 6:00AM, 7:00PM & 8:00PM –WOD

Compass – CrossFit

View Public Whiteboard

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