April 04, 2016
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Compass CrossFit – GPP WOD
What to Expect: Short & Fast
April Warm-up (No Measure)
25 ft Handstand walk
10 Strict pull-ups
25 ft Walking lunge
10 Push-ups
25 Jumping jacks
10 Sit-ups
(Scaling IS available.)
~10 Burpee penalty if 4 minute time cap is exceeded.~
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 20 minutes of:
Run 400 meters / Row 500 meters
20 sit-ups
10 overhead squats, 95/65-lb.
