October 20, 2017
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Compass CrossFit – GPP WOD
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Metcon (Time)
7 rounds for time of:
30-ft. weighted lunge, 50/35-lb. dumbbells
30 double-unders
Cash out: 30 power snatches, 75/55-lb
