Compass CrossFit – GPP WOD
Matt Chan Dynamic Warm-up (No Measure)
25x Jumping jacks
10x F/B Jumping jacks
4x Long lunge turn overs (each)
6x Single leg lateral lunge (each)
10x Sumo Swings
5- 1x Sumo Push-up Palm Walk
Shoulder Circles
10x Palm Roll
Horton (Time)
9 rounds for time with a partner of:
9 bar muscle-ups
11 clean and jerks, 155 lb.
50-yard buddy carry
Share the work with your partner however you choose with only one person working at a time. If you can’t find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.
U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.
