July 13, 2015
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Compass CrossFit – GPP WOD
The Heavy Burgener (No Measure)
3 rounds w/t a barbell of:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
Deadlift (10-5-3-1-1-1-3-5-10 reps)
Rest as needed between sets, post all loads to your notes, but your score is the weight used for your final set of 10. 15 min cap
Metcon (Time)
10 rounds of:
7 Hollow Rocks
7 Supermans
21 Push-ups
15 min cap
