November 11, 2016
0
Compass CrossFit – GPP WOD
Nov. Warm-Up (No Measure)
3 rounds of:
7 Pull-ups
7 Burpees
EVEN: 7 Med-ball cleans 20/14-lb.
ODD: 7 Push-press 45-lb.
Cashout: 30 Double-unders or 90 singles
*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 – Reps)
5 Rounds
1 minute Deadlift, 155/115-lb.
1 minute Burpess over bar
*No rest between rounds
