Monday

Compass CrossFit – GPP WOD

Monday and Tuesday will be modified hours for the long Holiday weekend. Stay tuned to Wodify for changes.

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July Warm-up (No Measure)

50 ft Walking Lunge Turnover

50 ft Walking March

4 Shuttle sprints

~Then~

20 PVC pass-throughs

~Then~

2 rounds of:

5 Pull-ups

10 Push-ups

15 OH Squats, PVC

Metcon (Time)

3 rounds for time of:

15/12-cal. row

12 power snatches, 95/65-lb.

9 burpees