November 14, 2016
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Compass CrossFit – GPP WOD
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.
Front Squat (5 sets x 3 reps @ 90% 3RM)
*Warm up with 3 sets of 2-3 reps increasing weight each set.
*Use last week’s 3RM for %’s
Metcon (AMRAP – Rounds)
Every 2 minutes for as long as possible complete:
From 0:00-2:00
15-ft. rope climbs, 2 ascents
2 Front squats, 185/135-lb.
From 2:00-4:00
15-ft. rope climbs, 2 ascents
4 Front squats, 185/135-lb.
From 4:00-6:00
15-ft. rope climbs, 2 ascents
6 Front squats, 185/135-lb.
Continue adding 2 reps to the front squat each interval for as long as you are able.
-via mainsite 161113 & 150806.
