Friday

Compass CrossFit – GPP WOD

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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.~

Metcon (Time)

21-15-9 reps of:

HSPUs

Hang power cleans, 135/95-lb
~rest 5 minutes before rowing~

1000m Row (Time)

Max Effort 1000m Row