December 08, 2017
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Compass CrossFit – GPP WOD
*Remember, there’s no classes after 4:30pm. So that everyone will have time to get ready for our Christmas party @ 7pm. Details on Facebook event: https://goo.gl/FjfnBr
Dec. Warm-Up (No Measure)
3 Rounds of:
30 sec. Handstand Hold
5 Strict Pull-ups
10 Push-ups
10 Lunges
10 Sit-ups
*20 Burpee penalty if time cap is exceeded.
Shoulder Press (5-4-3-2-1)
Metcon (Time)
21-15-9 reps for time of:
Shoulder press, 95/65-lb.
Bar facing burpees
