May 19, 2017
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Compass CrossFit – GPP WOD
May Warm-up (No Measure)
2 Rounds:
25 Squats
15 Sit-ups
25 ft Samson Stretch (walking)
15 Push-ups
25 ft Handstand walk
~10 Burpee penalty if time cap is exceeded.~
Front Squat (1-2-3-4-5-6-7 reps)
Only 1 muligan allowed for the set of 7 for failures only.
Metcon (AMRAP – Rounds)
EMOM, 16 minutes:
Odd: 12 Wall-ball-shots
Even: 8 Burpees
*Men use 20#, 10′ Target
*Women use 14#, 9′ Target
*Score is number of rounds where the work is completed in the given minute.
