Friday

Compass CrossFit – GPP WOD

What to Expect: Short and fast (approx. 15-20min.)

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May Warm-up (No Measure)

2 Rounds:

25 Squats

15 Sit-ups

25 ft Samson Stretch (walking)

15 Push-ups

25 ft Handstand walk

~10 Burpee penalty if 7 minute time cap is exceeded.~

Metcon (5 Rounds for time)

2 Tire flip & throughs

400m run

8 KB swings, 72/53-lb.
*Rest ≥1 minute between rounds.