October 05, 2015
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Compass CrossFit – GPP WOD
Try and top the 5RMs that you hit last time!
Oct. Warm Up (No Measure)
5 Ring Dips & 10 Pull-ups or 5 MUs
30 DUs or 90 Singles
ODD: 30 Wall-balls (20/14 lbs.)
EVEN: 30 KB Swings (53/35 lbs.)
*20 Burpee penalty if time cap is exceeded.
Back Squat (Work up to a 5RM)
*Then 5 reps @ 95% 5RM, 5 reps @ 90% 5RM.
Bench Press (Work up to a 5RM)
*Then 5 reps @ 95% 5RM, 5 reps @ 90% 5RM.
Metcon (AMRAP – Rounds)
Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:
a.) Burpees
b.) Muscle-ups
