Compass CrossFit – GPP WOD
What to Expect: Long / Slow >20 min.
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.
Metcon (Weight)
EMOM, 20 min.
Odd: 7 Deadlifts, *for weight
Even: 7 Sit-ups & Box jump overs, 24/20″
*You must use the same weight across the board for the deadlifts. Meaning…Once you declare a weight you must stick with it for the entire metcon.
If you fail to complete all 7 reps in a minute you can’t count any of the reps from that round in your final total.
Your score is the accumulated total weight moved for the 7 rounds (I.E.: If you choose 100# for your deadlifts and make all 7 lifts for 10 rounds your total will be 7,000 (100#x 7 successful deadlifts x 10 rounds); however if you miss 1 one rep in one round, then it would be 6,300 (100#x 7 successful deadlifts x 9 rounds).
