September 03, 2013
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Compass – CrossFit
Warm-up (No Measure)
3 Rounds, 21-15-9 of:
Push-ups
Sit-ups
Air squats
Back Squat (3-3-3-3-3)
The Rocha Rig will be reserved for 135 lbs +
Metcon (Time)
10,9,8,7,6….3,2,1 of:
Wall-Ball (20/14 lbs)
10 ft Broad Jump
~1x 100 meter Sprint every round