September 16, 2016
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Compass CrossFit – GPP WOD
2015 Sept. Warm-up (No Measure)
15 Sit-ups, 10 Burpees, 5 Pull-ups
10 Good Mornings, 45-lb.
15 Sit-ups, 10 Burpees, 5 Pull-ups
10 Overhead Squats, 45-lb.
15 Sit-ups, 10 Burpees, 5 Pull-ups
10 Shoulder Press, 45-lb.
*20 Burpee penalty if time cap is exceeded.
Metcon (Time)
2 Rounds for time of:
30 Calorie Row
15 Shoulder Press, 115/80-lb
30 Calorie Row
15 Handstand Push-ups, strict
30 Calorie Row
15 Rings Dips, strict weighted 35/25-lb.
-via CrossFit Linchpin
