November 25, 2016
0
Compass CrossFit – GPP WOD
OPEN 4PM-6PM ONLY
There is a WOD posted or you can “open-gym” it.
Back Squat (Find 1RM)
*5x warm up sets of 1-2 reps
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 20 minutes of:
5 Handstand walks, 25-ft.
10 Toes-to-bar
15 Cleans, 185/135-lb
*Scaled recomendations:
150 Shoulder taps
10 Knees-to-elbows
15 Cleans, 135/95-lb
