October 02, 2015
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Compass CrossFit – GPP WOD
Oct. Warm Up (No Measure)
5 Ring Dips & 10 Pull-ups or 5 MUs
30 DUs or 90 Singles
ODD: 30 Wall-balls (20/14 lbs.)
EVEN: 30 KB Swings (53/35 lbs.)
*20 Burpee penalty if time cap is exceeded.
Metcon (Time)
100 Overhead Squats, 95/65-lb.
*Anytime that you break or the bar leaves the overhead position, immediately perform 5x box jumps (40″/30″).
