January 13, 2015
0
Compass – CrossFit
Inspired by @vivendilab
Warm-up (No Measure)
Mobility Warm-up
Back Squat (10 x 3 @ 80% of 1RM)
Bent Over Row (5 x 3 @ 80% of 3RM)
Weighted Pull-ups (5 x 3 @ 80% of 3RM)
Metcon (No Measure)
Accumulate between lift sets:
30 Hip and Back Extensions