Compass Crossfit

July 11, 2016

Compass CrossFit – GPP WOD

What to Expect: Long and Slow via short and fast!

Wod inspiration: CrossFit Linchpin’s Monday Monster Mash

July Warm-up (No Measure)

50 ft Walking Lunge Turnover

50 ft Walking March

4 Shuttle sprints

~Then~

2 rounds of: “Cindy”

5 Pull-ups

10 Push-ups

15 Air Squats

~Then~

3 rounds of: The Barbell Burgener Warm-up + 3 OH Squats

PRT1: Metcon (Time)

For time:

40 Pull-ups

30 Clean & Jerks, 115/80-lbs.

20 Bar-facing Burpees
*Rest 5 minutes after

PRT2: Metcon (Time)

9-15-21 reps for time of:

Front Squat, 185/135-lbs.

Handstand Push-ups
*No rack

*Rest 5 minutes after

PRT3: Metcon (AMRAP – Reps)

In a 5 minute window:

50 V-ups

Max Calories on concept2 rower

Monday