September 28, 2019
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Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
MIN 1 – :45 DB Curl to Arnold Press
MIN 2 – :45 Row
MIN 3 – :45 Renegade Row
Strength
Push Press (3-3-3-3-3)
3-3-3-3-3
Push Press
-Rest as Needed b/t Sets-
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
75/50 Cal Row
60 Push Press (115/75)
400m Med Ball Run (20/14)
60 Push Press (115/75)
75/50 Cal Row
*Partner one works while Partner two rests. Partners run together while swapping the MB.
-16:00 Hard Cap-
