Friday

Compass CrossFit – GPP WOD

View Public Whiteboard

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

Deadlift (8×10 – 8 sets of 10 reps)

*Adding weight each set.

*Must be touch and go.

Bring Sally Up (AMRAP – Reps)

Musical Back Squat (135/95 lbs)