October 24, 2015
0
Compass CrossFit – GPP WOD
Team Practice
Metcon (AMRAP – Rounds and Reps)
As May Rounds As Possible in 7 minutes of:
5x Ring dips & 10x Pull-ups OR 5x MUs
30x Double-unders OR 90 Single-unders
30x Wall-ball-shots, 20/14-lb.
1-A: Metcon (Distance)
In 5 minutes, with a partner:
• Row as far as possible*
*switch whenever you’d like
1-B: Metcon (Weight)
In 5 minutes, with a partner:
• Find 4RM shoulder-to-overhead
• Find 4RM deadlift*
Each partner must choose a lift.
*must be touch-and-go deadlifts
