December 08, 2018
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Compass CrossFit – GPP WOD
Warm-up (No Measure)
WARM-UP
8 Minute AMRAP
10 Stiff Legged Deadlift (45/35)
10 Alt Samson Lunges (in place)
10 Mountain Climbers (each knee taps the elbow rep)
25′ Toy Soldier Kicks
25′ Stiff Legged Bear Crawl
Metcon (AMRAP – Rounds)
PARTNER WOD!
AMRAP x 30 MINUTES
20 Power Cleans (135/95) | (75/55)
20 Front Rack Lunges
20 Sit-up
*One partner works while one rest.
*Trade at any time.
Metcon (No Measure)
PUMP SESH
3 SETS FOR MAX REPS
Hammer Curl
Floor Press
