Wednesday -WOD

Compass – CrossFit

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Sept. Warm-up (No Measure)

5x Pull-ups
10x Burpees
20x Double-unders (60 singles)
40x KB Swings (53/35 lbs.)

Metcon (Time)

12-9-6
Hang, Power Clean & Jerk (155/95)
Muscle ups
20 minute time cap.