July 15, 2019
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Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
2:00 EZ Row
Followed By…
3 ROUNDS FOR QUALITY…
:30 Couch Stretch (Left Leg)
:30 Couch Stretch (Right Leg)
:30 Tempo Air Squats (33X1)
:30 Squat Hold
Strength
Back Squat (5×3 (30X1))
Back Squat @65-75% of 1RM*
-Rest at Least 2:00 b/t Sets-
*Week 3 of squat cycle. Same loading or slightly heavier than previous week’s 5×5. Note the slower tempo.
Workout
Metcon (3 Rounds for time)
EVERY 5:00 FOR 3 SETS
12 Burpee Over Bar
12 Front Squat (135/95)|(95/65)
400m Run
*Rest the remainder of the time until 5:00 then start the next set.
