December 05, 2016
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Compass CrossFit – GPP WOD
Dec. Warm-Up (No Measure)
3 Rounds of:
30 sec. Handstand Hold
5 Strict Pull-ups
10 Push-ups
15 Lunges
20 Sit-ups
*20 Burpee penalty if time cap is exceeded.
Metcon (Time)
5 rounds for time of:
400m Run
1 Round of ʻDTʼ
Increase weight each round:
155/105, 175/115, 195/125, 215/135, 235/155
-via MisFit Athletics
ʻDTʼ= 12 Deads, 9 Hang Power Cleans, 6 Push Jerks.
*Scale the weight so you can push the run and still be able to cycle that barbell fast and efficiently.
