September 17, 2016
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Compass CrossFit – GPP WOD
What to Expect: Team Fun!
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
Metcon (Time)
With a partner for time:
400m Run
30 Power Clean, 135/95-lb.
400m Run
24 Power Clean, 155/115-lb.
400m Run
18 Power Clean, 185/135-lb.
*Partners must run together, one cannot leave without the other and one cannot start the cleans untill both return from the run.
