July 29, 2016
Compass CrossFit – GPP WOD
What to Expect: Short and fast (approx. 15min. or less).
July Warm-up (No Measure)
50 ft Walking Lunge Turnover
50 ft Walking March
4 Shuttle sprints
2 rounds of: “Cindy”
15 Air Squats
3 rounds of: The Barbell Burgener Warm-up + 3 OH Squats
30x Hanging Clean & Jerk, 135/95-lbs.
Power or Squat are both acceptable as long as the lift starts in the hang each time.