January 01, 2018
0
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 (AMRAP – Rounds and Reps)
20 minutes, as many rounds as possible:
0x Mile run, but 100 DUs.
10 Deadlifts, 185/135-lb.
8 Wall-ball-shots, 20/14-lb.
*DU scale = 2:1
*Happy New Year!
