Friday

Compass CrossFit – GPP WOD

What to Expect: Long & Slow

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July Warm-up (No Measure)

50 ft Walking Lunge Turnover

50 ft Walking March

4 Shuttle sprints

~Then~

2 rounds of: “Cindy”

5 Pull-ups

10 Push-ups

15 Air Squats

~Then~

3 rounds of: The Barbell Burgener Warm-up + 3 OH Squats

Metcon (5 Rounds for time)

Row 1,000 meters
rest as needed between rounds.