Wednesday [09/04/13]: 6:00PM, 7:00PM & 8:00PM –WOD

Compass – CrossFit

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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