June 11, 2018
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Compass CrossFit – GPP WOD
Nov. Warm-Up (No Measure)
3 rounds of:
7 Pull-ups
7 Burpees
EVEN: 7 Med-ball cleans 20/14-lb.
ODD: 7 Push-press 45-lb.
Cashout: 30 Double-unders or 90 singles
*20 Burpee penalty if time cap is exceeded.
Metcon (Time)
For time:
30 Thrusters, 95/65-lb.
30 Toes-to-bar
60 Wall-ball shots, 20/14-lb.
30 Toes-to-bar
30 Thrusters
This workout should take less than 10 minutes. Scale and push the pace!
#amrapmentality
