November 09, 2015
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Compass CrossFit – GPP WOD
Nov. Warm-Up (No Measure)
3 rounds of:
7 Pull-ups
7 Burpees
EVEN: 7 Med-ball cleans 20/14-lb.
ODD: 7 Push-press 45-lb.
Cashout: 30 Double-unders or 90 singles
*20 Burpee penalty if time cap is exceeded.
Randy (Time)
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Metcon (Time)
For time:
400 meter run
30 Wall-balls, 20/14-lb.
10 HSPUs
