Wednesday [09/18/13]: 6:00PM, 7:00PM & 8:00PM –WOD

Compass – CrossFit

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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)