December 17, 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
Metcon (Time)
For time:
100 Calorie on concept 2 rower
10 Power snatch, 95/65-lb.
80 Calories
8 Power Snatches, 115/85-lb.
60 Calories
6 Power Snatches, 135/95-lb.
40 Calories
4 Power Snatches, 155/115-lb.
20 Calories
2 Power Snatches, 185/135-lb.
*The calories will be completed as a team but each team member will be responsible for the full number of snatches each round.
