July 14, 2017
0
Compass CrossFit – GPP WOD
July Warm-up (No Measure)
50 ft Walking Lunge Turnover
50 ft Walking March
4 Shuttle sprints
~Then~
20 PVC pass-throughs
~Then~
2 rounds of:
5 Pull-ups
10 Push-ups
15 OH Squats, PVC
(Time)
For time:
Row 1000m
2 Deadlift, 315/225-lb.
40 Bar facing Burpees
2 Deadlift, 315/225-lb.
30 Toes-2-bar
2 Deadlift, 315/225-lb.
20 HSPU
2 Deadlift, 315/225-lb.
10 Ring Muscle ups
Row 1000m
*25 minute time cap.
