Monday

Compass CrossFit – GPP WOD

What to Expect: Go Heavy!

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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

PRT1: Shoulder Press (For time: 15-12-9-6-3 reps @ 75% 1RM)

PRT1A: Metcon (Time)

Enter Shoulder Press Time Here:

PRT2: Metcon (Time)

3 rounds for time:

21 Pull-ups

21 Sit-ups

21 Dips