August 08, 2015
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Compass CrossFit – GPP WOD
Jan. Warm-up (No Measure)
5 movements, max effort, one minute each and 20 seconds transition.
Double-unders
Pull-ups
Burpees
Wall-Balls
Box Sprints
Cash out = 5 Wall Assaults
Back Squat (5-3-2-5-3-2 reps (find 2 rep max))
Metcon (Time)
WWFIT partner wod:
30 Med ball cleans over the shoulder, 20-lbs
21 Synchronized Burpees
30 Med ball cleans over the shoulder, 20-lbs
15 Synchronized Burpees
30 Med ball cleans over the shoulder, 20-lbs
9 Synchronized Burpees
The movement begins with the med ball resting on the ground. Rep is completed once the athlete moves the med ball from the ground over the shoulder (a squat is not required). The cleans can be divided however the team sees fit.
