Friday

Compass CrossFit – GPP WOD

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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 (Weight)

EMOM, 20 minutes:

1 Snatch grip deadlift

1 Power snatch

1 Snatch