December 07, 2017
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Compass CrossFit – GPP WOD
Warm-up (No Measure)
PVC warm-up
Metcon (AMRAP – Rounds)
E2MOM x 30 minutes (5 rounds):
First 2 minutes- (2 rounds) 1 rope climb + 15 push-ups
Next 2 minutes- 50 Double-unders +15 KB swings, 72/53-lb.
Next 2 minutes- 15 Deadlifts (135/95-lb.) + 15 box jumps, 24/20-in.
Then back to the beginning.
*NC_fit inspired
*2:1 Jump rope scale
*3:1 Rope climb sale
*15 points available (1 for every 2 min.)
ROMWOD (No Measure)
Bring a yoga mat if you have one.
*Optional with remaining time (if any).
