January 02, 2017
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Compass CrossFit, Offsite – 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
Overhead Squat (2-2-2-2 )
8 minute time cap to find heavy set of 2.
Metcon (Time)
9-15-21 reps for time of:
Overhead squat, 95/65-lb.
Chest-to-bar pull-ups
