January 04, 2016
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Compass CrossFit – GPP WOD
What to Expect: Long and/or Slow, ≥ 20 min.
Jan. Warm-up (No Measure)
5 movements, max effort, one minute each and 20 seconds transition.
Double-unders
Pull-ups
Burpees
Wall-Balls
Box Sprints
Cash out = 5 Wall Assaults
Metcon (AMRAP – Reps)
Every minute on the minute for 20 minutes:
Odd: 10 Renegade Row Push-ups, 45/30-lb
Even: Max Reps Dumbbell Step-ups, 45/30-lb
Your score is the number of step-ups completed.
