January 18, 2016
0
Compass CrossFit – GPP WOD
What to Expect: Go Heavy!
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