New Year’s Day

Compass CrossFit – GPP WOD

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Warm-up (No Measure)

WARM-UP

AMRAP x 6 MINUTES

1:00 Row (EZ pace)

:20 Top of Ring Row Hold

:20 Bar Hang

Metcon (No Measure)

STRENGTH/ SKILL

4 SETS

MAX Banded Strict Pull-ups*

*Superset with 20 Banded Face Pulls**

-Rest 1:00 b/t sets-
*Goal 8-12 Reps

**Use the same band and pull with elbows parallel to the floor

Metcon (AMRAP – Rounds)

WORKOUT

EMOM 12 MINUTES

Min 1 – :50 Row

Min 2 – 12 Ring Rows

Min 3 – :50 G2OH, (35/25)