September 06, 2015
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Compass CrossFit – GPP WOD
2015 Sept. Warm-up (No Measure)
Sit-ups (15), Burpees (10), Pull-ups (5)
10 Good Mornings, 45-lb.
Sit-ups (15), Burpees (10), Pull-ups (5)
10 Overhead Squats, 45-lb.
Sit-ups (15), Burpees (10), Pull-ups (5)
10 Shoulder Press, 45-lb.
*20 Burpee penalty if time cap is exceeded.
Metcon (Time)
4 rounds for time of:
15 box jumps, 30/24-inch box
Run 400m or Row 500m
Then…
Front Squat (Work up to a 10 RM)
*Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.
*Rest 3 minutes between sets.
