April 11, 2016
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Compass CrossFit – GPP WOD
What to expect: Go heavy
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 (Weight)
5 rounds (30 minutes) – EMOM, complete:
-Minute 1 = 5x hang power clean + max rep burpee over barbell
-Minute 2 = Rest
-Minute 3 = 60ft overhead lunge + Max rep box jump, 30/24-in
-Minute 4 = rest
-Minute 5 = 60ft farmers carry, 2x 70/53-lb + max rep 2-arm KB deadlift
-Minute 6 = Rest
Your goal is to increase barbell weight each round.
