November 16, 2017
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Compass CrossFit – GPP WOD
Mobility Warm-up (No Measure)
Shoulder and squat therapy.
Overhead Squat (7-7-7-7)
*Work into a comfortably heavy set of seven.
*15 minute time cap.
Metcon (Time)
21-15-9 reps for time:
Overhead squat, 95/65-lb.
Calorie row
Med ball sit-ups, 20/14-lb.
*Extended arm sit-ups.
*15 minute time cap; missing reps measured in added seconds.
