January 11, 2016
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Compass CrossFit – GPP WOD
What to Expect: Short and/or Fast ≤ 15 min.
WOD Credit: @CrossFit.com
Demo: http://www.crossfit.com/mt-archive2/brendan-demo.html
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
Deadlift (4×5 @ 85% 1RM)
Rest as needed between sets.
Metcon (AMRAP – Reps)
On an 8-minute running clock, perform 1 minute each of:
Squats
Push-ups
20-inch box jumps
Pull-ups
Inverted burpees
Wall-ball shots, 20-lb. ball
Burpees
Double-unders
