February 18, 2015
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Compass CrossFit – GPP WOD
Challenge Benchmark #2
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
The CrossFit Total (Total Weight)
