October 17, 2016
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Compass CrossFit – GPP WOD
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
Hang Power Snatch (1RM)
15 min. to find a heavy rep
Metcon (AMRAP – Rounds)
On the 5 minute for 3 Rounds:
400m Sprint
10 Hang Power Snatches, 135/95-lb.
*Each round is intended to be a maximal effort
