November 18, 2016
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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.
Metcon (Time)
For time:
21 burpee box-overs, 24/20-in.
18 Deadlift, 315/275-lb.
12 Overhead squat, 95/65-lb.
9 Muscle-ups
6 Thrusters, 95/65-lb.
3 Rope Climbs, 15-ft.
*Scaling will be available.
*20 min. time cap.
