Monday

Compass CrossFit – GPP WOD

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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 (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 7 minutes of:

25 double-unders

5 burpee bar muscle-ups
*Scale MUs for C2B pull-ups (jumping if necessary).