November 29, 2018
0
Compass CrossFit – GPP WOD
Warm-up (No Measure)
WARM-UP
AMRAPx 10:00
200m Row
10 DB Bent Over Row
5 Inchworms with 2 Push-ups
10 Straight Leg Sit-ups
5/5 Single Arm DB Strict Press
Then…
Grab a barbell and perform the following:
5 Deadlifts
5 Dip, Drive, High Pull
5 High Hang Power Clean
5 Above the Knee Power Cleans
5 Power Cleans
Metcon (4 Rounds for reps)
WORKOUT
4 ROUNDS OF:
AMRAP x 4 MINUTES
3 Power Clean (205/145)|(135/95)
6 T2B
9 Push-ups
-Rest 1:00 between sets-
*COOL DOWN
5:00 of Flow Stretching
