June 22, 2019
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Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
PARTNER WARM-UP
(teams of 2)
AMRAP x 5 MINUTES
Partner 1, Complete 1 Round…
8 Kipping Swings
8 Burpee Broad Jumps
8 Lunge & Reach
Partner 2, Perform…
Max Single Unders
Then…
AMRAP x 5 MINUTES
Partner 1, Complete 1 Round…
8 Barbell Deadlifts
16 Elbow Punches
8 Strict Press
Partner 2, Perform…
Max Active Bar Hang or 10 Kip Swings then rest…
Partner Metcon
Metcon (Time)
IN TEAMS OF 3…
FOR TIME
60 Power Cleans (185/125)|(135/95)
120 Pull-ups
360 Double Unders
120 Pull-ups
60 Power Cleans
*P1 works while P2 and P3 rest. Power Cleans must be completed as “doubles” conga line style…P1 does 2 reps, then P2 does 2 reps, then P3 does 2 reps. Continue in this order until the set is completed. All other work can be shared between partners any way.
Cool Down
Metcon (No Measure)
NOT FOR TIME
400m Walk as a Team
