April 14, 2017
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Compass CrossFit – GPP WOD
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
