January 22, 2016
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Compass CrossFit – GPP WOD
What to Expect: Short and/or Fast ≤ 15 min.
Jan. Warm-up (No Measure)
5 movements, max effort, one minute each and 20 seconds transition.
Double-unders
Pull-ups
Burpees
Wall-Balls
Box Sprints
Cash out = 5 Wall Assaults
Metcon (Time)
For time:
Accumulate 2 minutes hanging from pull-up bar, immediately into…
25-20-15-10 reps of:
Double-unders (x2)
Chest-to-bar Pull-ups
Abmat Sit-ups
Scaling available as always, 15 min. time cap.
