Monday

Compass CrossFit – GPP WOD

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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

Bench Press (10-10-10 )

Metcon (Time)

2 Rounds for time of:

20 HSPUs

15 Burpees

10 Ring Muscle-ups