February 15, 2016
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Compass CrossFit – GPP WOD
What to Expect: Short and/or Fast ≤ 15 min.
Feb. Warm-up (No Measure)
2 rounds:
60 Double-unders or 1 minute.
10 Toes to bar
20 Wall-ball (unbroken)
10 C2B or 5 Strict Pull-ups
Cash Out: 1 min Max Burpees
Metcon (AMRAP – Reps)
Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of “rest.”
During the first rest period, perform max reps of 95-lb. thruster; the second rest period, 95-lb. power snatch; the third rest period, 95-lb. squat cleans.
Add all reps to calories for each row for total score.
