September 18, 2015
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Compass CrossFit – GPP WOD
2014 Sept. Warm-up (No Measure)
5x Pull-ups
10x Burpees
20x Double-unders (60 singles)
40x KB Swings (53/35 lbs.)
Front Squat (Work up to a 5 RM)
*Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM
Metcon (AMRAP – Rounds)
EMOM, 5:
3x Deadlift @ 90% Front Squat
EMOM, 5:
3x Squat Cleans @ 90% Front Squat
EMOM, 5:
3x Muscle-ups
Clock set for 15 minutes, no rest between EMOMs.
