December 21, 2017
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Compass CrossFit – GPP WOD
Dec. Warm-Up (No Measure)
3 Rounds of:
30 sec. Handstand Hold
5 Strict Pull-ups
10 Push-ups
10 Lunges
10 Sit-ups
*20 Burpee penalty if time cap is exceeded.
Bench Press (5×5)
*Warm up to a heavy 5 and repeat for 5 sets all at the SAME weight. Try to match or beat your existing numbers if you have any.
Weighted Pull-ups (4-4-4-4-4-4-4)
*Work pull-ups in between bench sets and beyond; weighted if possible (dumbbells if 50-lbs. or lower) must be unbroken.
*Record all loads but score your max weight set of 4.
