September 05, 2016
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Compass CrossFit – GPP WOD
What to Expect: Work on your skills!
2015 Sept. Warm-up (No Measure)
15 Sit-ups, 10 Burpees, 5 Pull-ups
10 Good Mornings, 45-lb.
15 Sit-ups, 10 Burpees, 5 Pull-ups
10 Overhead Squats, 45-lb.
15 Sit-ups, 10 Burpees, 5 Pull-ups
10 Shoulder Press, 45-lb.
*20 Burpee penalty if time cap is exceeded.
Metcon (AMRAP – Rounds)
EMOM 30 minutes of:
Min 1: 6 Box jumps, 30/24″
Min 2: 30-ft. Handstand Walk
Min 3: 30 second, plank hold
*Score is number of rounds completed within the minute.
