January 27, 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 (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 12 minutes of:
20 Sit-ups
10 Overhead walking lunges
20 Hollow rocks
*Use a kettlebell in each hand on the lunges, 35/16-lb.
*Arms must remain locked for reps to count.
