Monday

Compass CrossFit – GPP WOD

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Nov. Warm-Up (No Measure)

3 rounds of:

7 Pull-ups

7 Burpees

EVEN: 7 Med-ball cleans 20/14-lb.

ODD: 7 Push-press 45-lb.

Cashout: 30 Double-unders or 90 singles

*20 Burpee penalty if time cap is exceeded.

Metcon (AMRAP – Reps)

Complete rounds for 20 minutes of:

5 pull-ups

10 push-ups

15 squats

20 pulls* on the rower

Score is total calories rowed.

-via CF Main-site 161011