July 04, 2017
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Compass CrossFit – GPP WOD
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