November 03, 2017
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Compass CrossFit – GPP WOD
Fall festival party starts at 7pm!
Bring an appetizer and wear a costume if you can!
No WODs just fun and games. BYOB.
Nov. Warm-Up (No Measure)
3 rounds of:
7 Pull-ups
7 Burpees
EVEN: 7 Med-ball cleans 20/14-lb.
ODD: 7 Push-press 45-lb.
Cashout: 30 Double-unders or 90 singles
*20 Burpee penalty if time cap is exceeded.
Metcon (AMRAP – Rounds)
EMOM, 30 minutes:
2 single arm reverse KB lunges, 53/35-lb.
(^Right side, alternate legs^)
2 single arm KB thrusters, 53/35-lb.
(^Right arm^)
————-
2 single arm reverse KB lunges, 53/35-lb.
(^Left side, alternate legs^)
2 single arm KB thrusters, 53/35-lb.
(^Left arm^)
*Kettlebell should be in front rack position.
