Friday

Compass CrossFit – GPP WOD

What to Expect: Short & Fast (aprox. 15 min. or less)

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2014 Sept. Warm-up (No Measure)

5x Pull-ups

10x Burpees

20x Double-unders (60 singles)

40x KB Swings (53/35 lbs.)

Metcon (Time)

5 rounds for time of:

10 Clean and jerk, 155/115-lb.

15-ft. Legless rope climb, 1 ascent

-Via CF.com 160813