July 29, 2017
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Compass CrossFit – GPP WOD
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Metcon (AMRAP – Rounds and Reps)
20 minutes with a partner of:
100 Wall-ball-shots, 20/14-lb.
~Then~
AMRAP:
2 Rope Climbs, 15-ft
6 Power Snatches, 135/95-lb.
120 Single-unders
*Score is AMRAP only.
*Single unders are worth 12 points (must complete 10 to get a point).
