October 03, 2016
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Compass CrossFit – GPP WOD
Oct. Warm Up (No Measure)
5 Ring Dips & 10 Pull-ups or 5 MUs
30 DUs or 90 Singles
ODD: 30 Wall-balls (20/14 lbs.)
EVEN: 30 KB Swings (53/35 lbs.)
*20 Burpee penalty if time cap is exceeded.
Metcon (Time)
For Time:
1000 M Row
50 KB Swings (1.5/1)
50 Abmat Situps
100 Double Unders
500 M Row
30 KB Swings (1.5/1)
30 Abmat Situps
60 Double Unders
250 M Row
10 KB Swings (1.5/1)
10 Abmat Situps
20 Double Unders
-via CrossFit Mayhem
