Wednesday

Compass CrossFit – GPP WOD

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2014 Sept. Warm-up (No Measure)

5x Pull-ups

10x Burpees

20x Double-unders (60 singles)

40x KB Swings (53/35 lbs.)

Metcon (Time)

400m Sandbag run, 45-lb.

40 Kettlebell Swings 53/35-lb.

40/30 Calories, Concept 2 Rower

40 Overhead Squats, 135/95-lb.