October 30, 2017
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Compass CrossFit – GPP WOD
Oct. Warm Up (No Measure)
5 Ring Dips & 10 Pull-ups or 5 MUs
30 DUs or 90 Singles
ODD: 30 Wall-balls (20/14 lbs.)
EVEN: 30 KB Swings (53/35 lbs.)
*20 Burpee penalty if time cap is exceeded.
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 10 minutes of:
10 sit-ups
15 push-ups
10 sit-ups
30 squats
Metcon (No Measure)
10 minutes of skill practice.
Choose a weakness or skill that needs development. Work on it intensely (open gym style).
