January 09, 2016
0
Compass CrossFit – GPP WOD
What to Expect: Partner Fun!
The Heavy Burgener (No Measure)
3 rounds w/t a barbell of:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
Metcon (AMRAP – Rounds and Reps)
25 minutes w/t a partner of:
40 Abmat Sit-ups
35 Double-unders
30 Air Squats
25 Wall Ball Shots, 20/14-lb.
20 Pull-ups
15 Power Snatch, 115/75-lb.
