Wednesday [11/20/13]: 6:00PM, 7:00PM & 8:00PM –WOD

Compass – CrossFit

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SKILL: Metcon (No Measure)

Burgener Warm-up:
(3 reps of every step w/t 45 lbs)
1. Down and up
2. Elbows high and outside
3. Muscle Snatch
4. Snatch Land
5. Hang Power Snatch

WOD: Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:
Box Sprint
10 Overhead Squat
15 Elevated Ring Push-ups

PRTC: Metcon (No Measure)

Weakness Cash Out: Weightlifting
Deadlifts
Cleans
Presses
Snatch
Clean and Jerk
Medicine Ball Drills
Kettlebell Swing