September 03, 2017
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Compass CrossFit – GPP WOD
2015 Sept. Warm-up (No Measure)
15 Sit-ups, 10 Burpees, 5 Pull-ups
10 Good Mornings, 45-lb.
15 Sit-ups, 10 Burpees, 5 Pull-ups
10 Overhead Squats, 45-lb.
15 Sit-ups, 10 Burpees, 5 Pull-ups
10 Shoulder Press, 45-lb.
*20 Burpee penalty if time cap is exceeded.
*9 Minute Cap
Metcon (AMRAP – Rounds)
Complete as many rounds as possible in 7 minutes of:
5 box jumps, 30/24-in.
3 Cleans, 225/155-lb.
*”If yout’re going to scale it, make it hurt, just scale back the load a little bit “.
*Squat clean
#.com
#rounds
