September 25, 2015
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Compass CrossFit – GPP WOD
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)
Complete 50-40-30-20-10 reps of:
Calories on Rower
Wall-ball-shots, 20/14-lb.
