August 01, 2016
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Compass CrossFit – GPP WOD
What to Expect: Work on your Skills
August Warm-up (No Measure)
1 round of reverse “Cindy”
10 Shoulder Presses, 45-lb.
1 round of reverse “Cindy”
10 Overhead Squats, 45-lb.
1 round of reverse “Cindy”
*20 Burpee penalty if time cap is exceeded.
Metcon (Time)
40-30-20-10 reps for time of:
Toes-to-bars
Wall-ball shots, 20/14-lb.
Rest 5 minutes, then,
40-30-20-10 reps for time of:
Good mornings, 65/45-lb.
Wall-ball shots, 20/14-lb.
Wod inspiration: CF main site
