September 04, 2015
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Compass CrossFit – GPP WOD
FriDay FunDay is TONIGHT! Potluck and PartnerWods!
Sept. Warm-up (No Measure)
Sit-ups (15), Burpees (10), Pull-ups (5)
10 Good Mornings, 45-lb.
Sit-ups (15), Burpees (10), Pull-ups (5)
10 Overhead Squats, 45-lb.
Sit-ups (15), Burpees (10), Pull-ups (5)
10 Shoulder Press, 45-lb.
*20 Burpee penalty if time cap is exceeded.
Metcon (Weight)
Every minute on the minute for 30 minutes:
1 Power Snatch
1 Overhead Squat
Your goal is to maintain a single heavy weight for the entire session, your score is the lowest weight performed in the 30 minutes.
