November 17, 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.
Back Squat (5-10-20)
*Sets of 5 & 10 are essentially heavy warm ups; you’re looking for your set of 20 to hit 70% of the last 5×5 you performed or 60% of your 1RM.
*This is a base to build on.
Weighted Pull-ups (10-10-10)
*Using a dumbbell between the legs.
*All three sets at the same weight.
*Fit in between lifts or after, but must be completed.
