October 06, 2017
Compass CrossFit – GPP WOD
No 4:30pm class today, apologies.
Oct. Warm Up (No Measure)
5 Ring Dips & 10 Pull-ups or 5 MUs
30 DUs or 90 Singles
ODD: 30 Wall-balls (20/14 lbs.)
EVEN: 30 KB Swings (53/35 lbs.)
*20 Burpee penalty if time cap is exceeded.
Warm-up (No Measure)
15 minutes for skills and drills.
*Clean and jerk practice with your coach.
Metcon (AMRAP – Rounds and Reps)
As many rounds as possible in 20 minutes of:
7 bar muscle-ups
14 clean and jerks, 135/95-lb.
50-yard sandbag carry/shuttle, 45-lb.
*MUs can be scaled to C2B pull-ups (1:1), or dips & pull-ups (3:1).