December 22, 2017
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Compass CrossFit – GPP WOD
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.
Front Squat (2-2-2-2-2)
*5 attempts to find a heavy front Squat pair.
*From the floor.
*A good Squat clean can count as the first rep.
Metcon (AMRAP – Rounds)
EMOM, 10 minutes of:
10 Front squats, 75/55-lb.
7 Lateral burpees over bar
