Announcements
4:30 p.m. will be our last afternoon class for the day as we will be closed in order to attend Parkridge Pregnancy Medical Clinic’s 26th Annual Gala. Our apologies for any inconvenience.
Compass CrossFit – GPP WOD
If you were unable to attend yesterday’s base line benchmark workouts consider today your second chance. If you’ve already completed the baselines: the wod below is for you.
Warm-up
Warm-up (No Measure)
4 ROUNDS INCREASING EFFORT EACH ROUND
200m Run
10 Alt Sampson Lunge Stretch
10 Up-Down
8/8 DB Strict High Pulls
8/8 DB Hang Power Clean
:20 Rest
**10 MIN CAP**
Extended Warm-up
Power Clean (8×2)
EMOM x 8 MINUTES
2 TNG Power Cleans*
*Build to a heavy double in sets 1-4 then use same weight across for final 4 sets.
Workout
Metcon (Time)
FOR TIME
22-16-10
Up-Down
Power Clean (135/95)|(95/65)
-8:00 Time Cap-
Finisher
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
HS Walk, Wall Walk or HS Hold Practice & Play
