July 06, 2018
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Compass CrossFit – GPP WOD
July Warm-up (No Measure)
50 ft Walking Lunge Turnover
50 ft Walking March
4 Shuttle sprints
~Then~
20 PVC pass-throughs
~Then~
2 rounds of:
5 Pull-ups
10 Push-ups
15 OH Squats, PVC
+400 meter jog
Muscle-ups (10 minutes)
*Up to 5 attempts to find max unbroken reps.
*Alternatively, spend the same amount of time working on the skills needed for a muscle-up.
Metcon (AMRAP – Rounds and Reps)
As many rounds as possible in 10 minutes of:
100-ft Farmers carry (plate pinch)
5 Box jumps
Men: 45-lb. Bumper plates, 30-in. Box
Women: 25-lb. Bumper plates, 24-in. Box
*Carry is worth 10 points.
*Scale for max rounds & efficiency.
*400 meter jog cool down.
