January 20, 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
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)