November 10, 2017
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Compass CrossFit – GPP WOD
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 and Reps)
As many reps as possible in 12 minutes of:
15 DB Front rack lunges, 50/35-lb.
10 Burpee box jump overs, 24/20-in.
