March 17, 2016
0
Compass CrossFit – GPP WOD
What to Expect: Work on your skill.
Mobility Warm-up (No Measure)
Clean and Jerk (5-5-5-5-5 reps to find t&g 5RM)
Metcon (AMRAP – Rounds and Reps)
AMRAP 5 minutes of:
5 Burpee to plate, 45-lb.
10 One-legged Squats, alternating
15 Pull-ups
Then immediately into AMRAP 5 minutes of:
5 Pull-ups
10 Push-ups
15 Air Squats
