October 12, 2015
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Compass CrossFit – GPP WOD
Columbus Day!
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.
Metcon (AMRAP – Rounds and Reps)
As Many Reps As Possible in 14 minutes of:
1x 400 meter run / 500 meter row
4x Around The World
9x Power Snatches, 135/95-lb.
2x Overhead Squats, 135/95-lb.
