November 26, 2016
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Compass CrossFit – GPP WOD
What to Expect: Calorie burning partner fun!
Warm-up (No Measure)
Coach’s Warm-up
PRT1: Metcon (AMRAP – Reps)
10 rounds of:
30sec. Burpees
30sec. Power Snatches, 135/95-lb.
*Alternate rounds.
*Tagging required.
*Rest 5 minutes after.
PRT2: Metcon (AMRAP – Rounds)
EMOM, 10:
prtnr#1: 20/15 Calorie row
prtnr#2: 15 KB Swings, 53/35-lb.
*KB Swings after row only.
*Swap positions each round.
*Tagging required.
*Points for completed rounds only.
*Rest 5 minutes after.
PRT3: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 20 minutes of:
5 Chest-to-bar pull-ups
30 Double-unders
60-ft. Walking lunge
*Alternate rounds w/ prtnr.
*Tagging required.
