September 15, 2017
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Compass CrossFit – GPP WOD
2015 Sept. Warm-up (No Measure)
15 Sit-ups, 10 Burpees, 5 Pull-ups
10 Good Mornings, 45-lb.
15 Sit-ups, 10 Burpees, 5 Pull-ups
10 Overhead Squats, 45-lb.
15 Sit-ups, 10 Burpees, 5 Pull-ups
10 Shoulder Press, 45-lb.
*20 Burpee penalty if time cap is exceeded.
Metcon (AMRAP – Reps)
7x 2-minute rounds of:
25-cal. Row
Max rep Jerks, 205/145-lb.
*There is no rest between rounds.
*Scaling available.
