October 03, 2015
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Compass CrossFit – GPP WOD
Partner workout!
Nov. Warm-Up (No Measure)
3 rounds:
6 Pull-ups
6 Burpees
EVEN: 6 Med-ball cleans 20/14
ODD: 6 Push-press 45#s
followed by, 30 Double-unders or 90 singles
~6 minute time cap or 400m run if exceeded.~
Metcon (Time)
Run 800 meters…
Then 3 Rounds of:
50 Double-unders
5 Deadlift, 225/155-lb.
Then…
Run 800 meters
Each partner will complete 3 alternating rounds.
