December 04, 2015
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Compass CrossFit – GPP WOD
What to Expect: Benchmark your fitness
Dec. Warm-Up (No Measure)
3 Rounds of:
30 sec. Handstand Hold
5 Strict Pull-ups
10 Push-ups
15 Lunges
20 Sit-ups
*20 Burpee penalty if time cap is exceeded.
Front Squat (Find or improve 3 rep max)
*Then 95%x 3 reps & 90%x 3 reps
Bench Press (65%x 5 reps, 75%x 5 reps, 85%x 5+ reps)
(Last set is a for max reps).
CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
