September 18, 2013
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Compass – CrossFit
Warm-up (No Measure)
2 Rounds:
12 Box Jumps
12 KB Swings
12 Goblet Squat
400m Run (Time)
Max Effort 400m Run
Lurong WOD 1- The Triplet Tester (AMRAP – Rounds and Reps)
18 minute AMRAP,
21-18-15-12-9-6-3 of:
Wall Balls (20/14 lb)
Deadlifts (115/75 lb)
Box Jumps (20/24 inch)