August 14, 2015
0
Compass CrossFit – GPP WOD
August Warm-up (No Measure)
1 round of reverse “Cindy”
10 Shoulder Presses, 45-lb.
1 round of reverse “Cindy”
10 Overhead Squats, 45-lb.
1 round of reverse “Cindy”
*20 Burpee penalty if time cap is exceeded.
RX: Metcon (5 Rounds for reps)
5 rounds: *20 min time cap.
3 Front Squats 185/135-lbs.
AMRAP: Unbroken Muscle-ups
SCALE: Metcon (5 Rounds for reps)
5 rounds: *20 min time cap.
3 Front Squats 155/105-lbs.
AMRAP: Unbroken Pull-ups
