July 4th

Compass CrossFit – GPP WOD

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The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

7/4/1776 (Time)

7 Rounds of:

4 Power Cleans, 225/155-lb.

17 Push-ups

~Then immediately after the 7 rounds:

76 Wall Balls

241 Single Unders (guess what the 241 is for)
-via CrossFitPC