August 22, 2015
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Compass CrossFit – GPP WOD
It’s a @CrossFitPC partner wod!!!
March Warm-up (No Measure)
2 rounds:
20 Wall-balls
30 Double-unders
15 Alt. Lunges (in place)
5 Strict Pull-ups
*20 Burpee penalty if time cap is exceeded.
Metcon (AMRAP – Reps)
16 minutes of:
Partner 1
3 Power Snatch, 115/75-lb.
6 Pull-up
9 Push-up
Partner 2:
Row for calories
*Alternate on the rower at the top of every minute. Score is total calories plus reps.
