December 18, 2015
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Compass CrossFit – GPP WOD
What to Expect: Fast / Short <15min.
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 (AMRAP – Rounds and Reps)
10 minutes of:
10 Pull-ups
20 Ab-mat Sit-ups
