September 17, 2014
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Compass – CrossFit
Sept. Warm-up (No Measure)
5x Pull-ups
10x Burpees
20x Double-unders (60 singles)
40x KB Swings (53/35 lbs.)
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP of:
10 Calorie Row
6 Squat Clean Thrusters 155/105
4 Ring Muscle Ups
