October 26, 2015
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Compass CrossFit, Offsite – GPP WOD
WOD credit: CF.com (151023)
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.
Front Squat (10 minutes to find 3RM)
Then 3 reps @ 95% & 3 reps @ 90%.
Metcon (Time)
21-18-15-12-9-6-3 reps for time of:
Ring dips
Overhead squats, 115/75-lb.
20 minute time cap.
