December 30, 2016
0
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.
Metcon (AMRAP – Rounds and Reps)
10 minutes of:
5 Power Cleans, 135/95-lbs.
10 Toes-To-Bar
Power Clean (3-3-3-3)
8 minute time cap
