November 13, 2015
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Compass CrossFit – GPP WOD
Nov. Warm-Up (No Measure)
3 rounds of:
7 Pull-ups
7 Burpees
EVEN: 7 Med-ball cleans 20/14-lb.
ODD: 7 Push-press 45-lb.
Cashout: 30 Double-unders or 90 singles
*20 Burpee penalty if time cap is exceeded.
Metcon (Time)
3 Rounds for time of:
12 Calorie Row
6 Squat Snatch, 135/95-lb.
4 Ring Muscle-ups
