March 23, 2015
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Compass CrossFit – GPP WOD
Got Shoulders?
March Warm-up (No Measure)
2 rounds:
20 Wall-ball (unbroken)
30 Double-unders
15 Alt. Lunges
5 Strict Pull-ups
>6 min time cap, w/t 20 Burpee penalty.<
Metcon (Time)
50 Dumbbell snatches (50/35 lbs)
5x 15-foot rope climbs
40 Dumbbell snatches (50/35 lbs)
4x 15-foot rope climbs
30 Dumbbell snatches (50/35 lbs)
3x 15-foot rope climbs
20 Dumbbell snatches (50/35 lbs)
2x 15-foot rope climbs
10 Dumbbell snatches (50/35 lbs)
1x 15-foot rope climbs
Alternating arms on snatches, 30 min time cap.
