Saturday

Compass CrossFit – GPP WOD

What to Expect: Partner fun!

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The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

2016 Regional Saturday ~Partner Edition (Time)

For time:

104 wall-ball shots, 20/14-lb.

52 pull-ups

Then, 4 rounds of:

28 one-legged squats, alternating

15 power cleans, 115/80-lb.

Then, 3 rounds of:

400m run

40 med-ball pass sit-ups, 20/14-lb.

7 partner deadlifts

*Men use 405-lb., women use 275-lb.,

coed use 315-lb.

*Rest ≥1 minute between wods.