March 10, 2018
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Compass CrossFit – GPP WOD
Matt Chan Dynamic Warm-up (No Measure)
25x Jumping jacks
10x F/B Jumping jacks
4x Long lunge turn overs (each)
6x Single leg lateral lunge (each)
10x Sumo Swings
5- 1x Sumo Push-up Palm Walk
Shoulder Circles
10x Palm Roll
Metcon (Time)
Partner WOD!
100 Clean & Jerks, 135/95-lb.
EMOM: 10 Wall-ball-shots, 20/14-lb.
*EMOM both partners do wallballs. Only the first 10 minutes (100 wallball each). *After 10 minute mark, just alternate work on barbell each minute until c&j are completed. *Wallball reps do not need to be synced.
~inspired by @eleventhelement_cf
