October 07, 2016
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Compass CrossFit – GPP WOD
Oct. Warm Up (No Measure)
5 Ring Dips & 10 Pull-ups or 5 MUs
30 DUs or 90 Singles
ODD: 30 Wall-balls (20/14 lbs.)
EVEN: 30 KB Swings (53/35 lbs.)
*20 Burpee penalty if time cap is exceeded.
Front Squat (3RM, 3 @ 95% 3RM, 3@ 90% 3RM)
3 warm up sets of 2-3 reps, take an educated guess for what you think you can hit for 3 and go for it.
Metcon (AMRAP – Rounds)
EMOM, 10 minutes:
Even minute: 20 Calorie row
Odd minute: 25 Wall-ball shots
Chalenging but doable. Find a scale that keeps you moving.
-via @emomoftheday
