July 07, 2018
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Compass CrossFit – GPP WOD
Partner WOD Today!
Warm-up (No Measure)
Coach’s preference warm-up.
A: Metcon (AMRAP – Rounds and Reps)
12 minutes of:
15 Wall-ball shots, 20/14-lb.
100 meter run
9 Burpees
Each partner must complete an entire round before switching.
B: Metcon (AMRAP – Rounds and Reps)
12 minutes of:
10 Box jumps, 24/20-in.
30 Double-unders (2:1 scale)
Each partner must complete an entire round before switching.
C: Metcon (AMRAP – Rounds and Reps)
12 minutes of:
12 Tire Flip & Jump Through(s)
36 synchronized partner sit-ups
Partners can share tire flips or alternate, but must each participate for the sit-ups (slapping hands at the top).
