January 21, 2016
0
Compass CrossFit – GPP WOD
What to Expect: Long and/or Slow, ≥ 20 min.
Mobility Warm-up (No Measure)
+pose runing practice
Rx: Metcon (Time)
Run 800 meters / Row 1000 meters
30 Hang Power Cleans, 135/95-lb.
Run 800 meters / Row 1000 meters
30 Burpees over the bar
Run 800 meters / Row 1000 meters
~Or~
Scale: Metcon (Time)
Run 400 meters / Row 500 meters
30 Hang Power Cleans, AHAP
Run 400 meters / Row 500 meters
30 Burpees over the bar
Run 400 meters / Row 500 meters
