October 30, 2013
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Compass – CrossFit
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
Metcon (Time)
Cash-In:
800 meter Run
~or~
1000 meter Row
WOD8: 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 (24/20 inch)