December 23, 2016
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Compass CrossFit – GPP WOD
Dec. Warm-Up (No Measure)
3 Rounds of:
30 sec. Handstand Hold
5 Strict Pull-ups
10 Push-ups
10 Lunges
10 Sit-ups
*20 Burpee penalty if time cap is exceeded.
Squat Snatch (1-1-1-1-1 to find 1RM)
*5 attempts only to find 1RM
*Record each load
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
