January 06, 2017
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Compass CrossFit – GPP WOD
Jan. Warm-up (No Measure)
5 movements, max effort, one minute each and 20 seconds transition.
Double-unders
Pull-ups
Burpees
Wall-Balls
Box Sprints
Cash out = 5 Wall Assaults
Metcon (3 Rounds for reps)
3 Minute AMRAP:
1 Legless rope climb
15 Push-ups
15 Deadlifts, 135/95-lb.
3 Minute AMRAP:
1 Legless rope climb
15 Box jumps
15 Hang power cleans, 135/95-lb.
3 Minute AMRAP:
1 Legless rope climb
15 Ring dips
15 Push Press, 135/95-lb.
*Rest 2 minutes between AMRAPs.
