September 11, 2015
0
Compass CrossFit – GPP WOD
Closed tomorrow for Snyder 5K “Running for the Heroes”
http://www.runningfortheheroes.org
2015 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 (Time)
21 Overhead squats, 95/75-lb.
~5 Muscle-ups
15 Overhead squats, 95/75-lb.
~5 Muscle-ups
9 Overhead squats, 95/75-lb.
~5 Muscle-ups
