June 02, 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)
CrossFit Linchpin Test 4
2 Rounds (each) of:
18 Calorie Row
15 Thrusters, 95/65-lb.
12 Chest-to-bar Pull-ups
~Then~
3 Rounds of:
800m run (together)
20 Knees-to-elbows (each)
10 Deadlifts, 275/185-lb. (each)
~Then~
40 Push Jerks, 135/95-lb. (as a team)
For the first metcon, partners can only trade after hole rounds.
Second, trading after complete rep sets is the goal.
I go you go for the jerks.
#monstermash #partnerversion #CFLinchpin
