December 07, 2015
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Compass CrossFit – GPP WOD
What to Expect: Short & Fast, <15min.
Dec. Warm-Up (No Measure)
3 Rounds of:
30 sec. Handstand Hold
5 Strict Pull-ups
10 Push-ups
15 Lunges
20 Sit-ups
*20 Burpee penalty if time cap is exceeded.
Metcon (AMRAP – Rounds and Reps)
“GrayBush”
Cash-in: 42 Double-Unders
~Then~
As Many Reps As Possible in 12 Minutes of:
7 Burpees
7 Squatless Wall-Ball-Shots, 20/14-lb.
7 Calorie Row
Cash-Out: 42 Double-unders
*The cash will be performed when the clock sounds at 12 minutes.
