Friday

Compass CrossFit – GPP WOD

What to Expect: Go heavy!

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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

A: Bench Press (3-3-3-3-3-3-3 @ 90% 1RM)

*Rest as needed between sets

B: Deadlift (4-4-4-4-4-4-4 @ 125% Of Tuesday’s weight)

*Must be touch & go reps