April 30, 2015
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Compass CrossFit – GPP WOD
May Warm-up (No Measure)
2 Rounds:
25 Squats
15 Sit-ups
25 Samson Stretches (walking)
15 Push-ups
25 ft Handstand walk
~10 Burpee penalty if 7 minute time cap is exceeded.~
Metcon (AMRAP – Rounds)
1.) 8 min.
Choose a Weakness
6 reps, EMOM
~Rest 2 Minutes~
2.) 8 min.
Choose a Weakness
6 reps, EMOM
Score is total completed rounds.
Weakness Options
Pull-ups
Dips
Wall-Balls
Muscle-ups
HSPUs
Pistols
Box Jumps
Burpees
Squat Snatch, 135/95 lb
