December 25, 2016
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Compass CrossFit – GPP WOD
10:00 AM Class time only; with open gym till 12:00 PM with reservation only.
Dec. Warm-Up (No Measure)
3 Rounds of:
30 sec. Handstand Hold
5 Strict Pull-ups
10 Push-ups
10 Lunges
10 Sit-ups
*20 Burpee penalty if time cap is exceeded.
Metcon (AMRAP – Rounds and Reps)
20 minutes with a partner of:
10 Toes-to-bar
20 Front squat, 135/95-lb.
30′ Handstand walk
*Alternate rounds with your partner.
*The barbell will come from the ground.
*Scaling will be available.
