August 26, 2016
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Compass CrossFit – GPP WOD
What to Expect: Long and/or Slow via Short & Fast (aprox. 20 minutes or more).
August Warm-up (No Measure)
1 round of reverse “Cindy”
10 Shoulder Presses, 45-lb.
1 round of reverse “Cindy”
10 Overhead Squats, 45-lb.
1 round of reverse “Cindy”
*20 Burpee penalty if time cap is exceeded.
Power Clean (Work up to a 1RM)
*15 min. time limit.
Metcon (AMRAP – Rounds and Reps)
AMRAP, 20 minutes of:
50 Sit-ups
50 DUs
5 Power Cleans, 225/155-lb.
40 Sit-ups
40 DUs
4 Power Cleans
30 Sit-ups
30 DUs
3 Power Cleans
20 Sit-ups
20 DUs
2 Power Cleans
10 Sit-ups
10 DUs
1 Power Clean
*Power clean should not exceed 90% of your current 1RM; scale if necessary.
