July 04, 2018
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Compass CrossFit – GPP WOD
July Warm-up (No Measure)
50 ft Walking Lunge Turnover
50 ft Walking March
4 Shuttle sprints
~Then~
20 PVC pass-throughs
~Then~
2 rounds of:
5 Pull-ups
10 Push-ups
15 OH Squats, PVC
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 17 minutes of:
Cash-In = 76 Wall-ball shots
~Then
7 Toes-to-bar
4 Power Cleans
18 Push-ups
Men: 135-lb. , 20-lb. Med-ball
Women: 95-lb. , 14-lb. Med-ball
