July 17, 2017
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Compass CrossFit – GPP WOD
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 – Reps)
Max reps Thrusters, 135/95-lb.
Max reps L-pull-up
Max reps Thrusters, 115/85-lb.
Max reps strict pull-up
Max reps Thrusters, 95/65-lb.
Max reps chest-to-bar pull-up
Max reps Thrusters, 65/45-lb.
Max reps pull-up
*Rest 2 minutes between exercises.
*Post total reps completed
