December 14, 2015
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Compass CrossFit – GPP WOD
What to Expect: Go Heavy
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.
Deadlift (70%x 3 reps, 80%x 3 reps, 90%x 3+ reps)
(Last set is a for max reps).
Overhead Squat (75%x 5 reps, 85%x 3 reps, 95%x 1+ reps)
(Last set is a for max reps).
Metcon (Time)
9-7-5 for time:
Hang Power Snatch
Overhead Squat
Alternating Pistols
Barbell weight is 65% 1RM overhead squat.
