January 30, 2017
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Compass CrossFit – 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
Metcon (5 Rounds for reps)
Via CF main site 160129
5 rounds for reps of:
1 minute of deadlifts, 185/135-lb.
1 minute of push-ups
1 minute of strict knees-to-elbows
*Rest 1 minute between rounds.
