January 26, 2018
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Compass CrossFit – GPP WOD
Jan. Warm-up (No Measure)
5 movements, max effort, one minute each and 20 seconds transition.
Double-unders
Pull-ups
Burpees
Wall-Balls
Box Sprints
Cash out = 5 Wall Assaults
Metcon (AMRAP – Rounds)
EMOM, 10 minutes of:
5x Shrug n’ drop (squat), 65/45-lb.
Metcon (Time)
12-9-6 reps for time of:
Hang squat cleans
Burpee bar muscle-ups
Men: 165 lb.
Women: 115 lb.
~via CF.com
*Scaling available
*1:1 C2B
*3:1 Pull-ups & Dips
