Wednesday [01/29/14]: 6:00PM, 7:00PM & 8:00PM -WOD

Compass – CrossFit

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PRE: Warm-up (No Measure)

Dumbell Hanging Power Clean

WOD1: Metcon (AMRAP – Rounds and Reps)

8 min, Death by:
Dumbell Press (50/35 lbs)
Weighted Box Steps (50/35 lbs)
Every round add one rep to both stations, burpee peneltee for setting the weights down.

WOD2: Metcon (AMRAP – Rounds and Reps)

8 min,
10x Pull-ups
Box Sprints (add 1 Sprint every round)

PRTC: Metcon (No Measure)

8x Rounds
20 sec L-Sit