September 21, 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.
Back Squat (3-5 sets x 5 reps within 90% of last 5RM)
Bench Press (Work up to a 5RM)
*Then 5 reps @ 95% 5RM, 5 reps @ 90% 5RM
Metcon (Time)
100x Double-unders
75x Butterfly kicks
50x Box jumps
25x HSPUs
*10 minute time cap, every uncomplete rep will count as 1 second added to time.
Scaling available as always.
