October 19, 2019
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Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
10 BB Deadlifts
8 BB Hang Power Cleans
6 BB Strict Presses
4 Broad Jumps
Workout
Metcon (Time)
PARTNER WORKOUT!
3 Rounds for time of:
400m Run*
40 Up-Down Box overs (24/20)
30 Hang Power Clean (135/95)|(95/65)
20 Bench Press (P1+P2/2)
2 Rope Climbs (1 each)
-30:00 Hard Cap-
*One Partner works at a time… However, P1&P2 must complete the run together.
The Run is worth 50 reps.
Strength
Metcon (No Measure)
3 SETS (2:00 ON/ 1:00 OFF)
20 Plate Bicep Curls (25/15)
50ft Gun Walk
Complete the strength after the workout!
