November 02, 2015
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Compass CrossFit – GPP WOD
Nov. Warm-Up (No Measure)
3 rounds of:
6 Pull-ups
6 Burpees
EVEN: 6 Med-ball cleans 20/14-lb.
ODD: 6 Push-press 45-lb.
Cashout: 30 Double-unders or 90 singles
*20 Burpee penalty if time cap is exceeded.
Metcon (AMRAP – Reps)
4 rounds for time:
1 min. Box Jumps, 24/20-in.
1 min. Push-ups
1 min. T2B progression
1 min. Rest
