Compass CrossFit – GPP WOD
@CrossFitLinchpin #MonsterMash *inspired
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
10x Palm Roll
A: Metcon (AMRAP – Rounds)
AMRAP 10 min of:
5 Ring Muscle-ups
4 Power clean 155/115-lb.
*(2:1 PU&dip scale)
*Immediately into part B
B: Metcon (AMRAP – Rounds)
AMRAP 15 min of:
11 Thrusters 75/55-lb.
7 Burpee Box Jumps, 24/20-in.
*(2:1 singe-under scale)
*Rest 5 minutes before completing part C
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 20 min of:
400m Run (*Each)
30 Deadlifts, 185/135-lb.
30-ft. Handstand Walk (*Each)
20 Kettlebell Swings, 70/53-lb.
20 Chest-to-bar Pull-ups
*Before each & every metcon: 16 tire flips must be completed w/ your partner as a cash in.
*For part A & B: Each partner must complete an entire round before swaping.
*Part C will be divided up by partners but it must be done so equally.
*A,B & C: Only one partner works at a time except during the run; both partners mus run and work can not be started until both partners have returned from their run.
#KitchenSink #sweatwork #burnbabyburn #nobodycaresWORKharder #hydrate