August 20, 2015
0
Compass CrossFit – GPP WOD
Mobility Warm-up (No Measure)
Deadlift (10-10-10-10)
*Rest 3 minutes between sets. The weight can stay the same across each set, or go up… not down!
Metcon (Time)
400m Farmer’s Carry, 53/35-lb.
40 Med-ball Sit-ups, 20/14-lb.
40 Hang Power Cleans, 115/75-lb.
40 Burpees-Over-Bar
*Farmer’s carry is a 53 pound Kettlebell in each hand for men and 35’s for women.
