December 29, 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.
CrossFit Games Open 12.1 (AMRAP – Reps)
7-Minute AMRAP of:
Burpees to a 6″ target
Shoulder Press (1-1-1-1-1)
*Five attempts (only) to find a 1RM.
*15 minute time cap (5x 3 min. rounds).
*No rack
Push Press (3-3-3-3-3)
*Five attempts (only) to find a 3RM.
*15 minute time cap (5x 3 min. rounds).
*No rack
