October 21, 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.
Back Squat (15 min. to find 1RM)
*5x warm up sets of 1-2 reps
LVL1: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 20 minutes of:
6 muscle up
12 GHD sit ups
18 Wallballs, 20/14-lb.
LVL2: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 20 minutes of:
6 Pull-ups & Dips
12 Med-ball raise sit ups
18 Wallballs, 20/14-lb.
