Friday

Compass CrossFit – GPP WOD

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April Warm-up (No Measure)

25 ft Handstand walk

10 Strict pull-ups

25 ft Walking lunge

10 Push-ups

25 Jumping jacks

10 Sit-ups

(Scaling IS available.)

~10 Burpee penalty if 4 minute time cap is exceeded.~

Back Squat (1-1-1-1-1-1-1 reps)

*20 minute time cap to find 1RM

Metcon (Time)

21-15-9 reps for time of:

Deadlift, 225/155-lb.

Pull-ups
*20 minute time cap