October 23, 2013
0
Compass – CrossFit
Warm-up (No Measure)
2 Rounds of:
40 Air Squats
30 Double-unders
20 Ring Pushups
10 Kettlebell Swings
Kettlebell Snatch (10 min skill work)
Metcon (AMRAP – Reps)
16 min, Max reps of:
1 min KB Snatch, alt. arms (53/35)
1 min Box Jump (24/20)
1 min Row for Calories
1 min Rest
(4 Rounds)
