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 (Time)

For time:

Run 800m / Row 1km

30 Deadlifts, 225/155-lb.

30 Wall-ball sit-ups, 20/14-lb.

30 Box jumps, 24/20-in.

30 Knees to Elbows

30 Squats

30 Shoulder to overhead, 135/95-lb.