January 23, 2016
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Compass CrossFit – GPP WOD
What to Expect: Partner Fun!
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
PRT1: Metcon (AMRAP – Reps)
With a partner:
3 Minute Max G2OH, 135/95-lb.
1 Minute Mandatory Rest
3 Minute Max Power Clean, 135/95-lb.
1 Minute Mandatory Rest
3 Minute Max Deadlift, 135/95-lb.
*Rest 3 minutes
Metcon (Distance)
9 minutes to find max distance:
Row for distance
Partner must hold a plate pinch (35/25-lb.), trading positions upon failure.
