October 09, 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.
Front Squat (Work up to a 5RM (Beat your last 5RM))
*Then 5 reps @ 95% 5RM, 5 reps @ 90% 5RM.
Metcon (AMRAP – Rounds)
10 rounds (30 minutes) – EMOM, perform:
-Minute 1 = 5x Calories on Rower (Add 1 calorie each round, so 10th round will be 15 calories)
-Minute 2 = 10x 1-arm DB Clusters, 40/25-lb. (5R/5L )
-Minute 3 = Bumper plate farmers hold, 35/25-lb. (Using a pinch grip)
*For the DBs, choose a weight that will challenge you but will have you finished in 40 seconds or less. For the plate farmers hold, use 1 bumper in each hand and pick a weight you can do unbroken.
