August 15, 2016
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Compass CrossFit – GPP WOD
What to Expect: Long and slow (approximately 20 minutes or more).
The Heavy Burgener (No Measure)
3 rounds w/t a barbell of:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
Metcon (7 Rounds for reps)
7 rounds for reps of:
1 minute of muscle snatches, 75/55-lb.
1 minute of overhead squats, 75/55-lb.
1 minute of burpees, jumping over the barbell
Rest 1 minute
-via CF.com 160809
