April 14, 2016
0
Compass CrossFit – GPP WOD
What to expect: Long and/or Slow via short and fast (approx. ≥ 20 minutes).
Mobility Warm-up (No Measure)
Metcon (Time)
5 Rounds for time of:
15 Wall-balls, 20/14-lb.
12 Box Jumps, 24/20-in.
Then…
For time:
40 Wall Balls
30 Calories, Rowing
20 Burpees over the rower
Then…
2 Rounds for time of:
25 Toes-to-bar
15 Goblet Squats, 72/53-lb.
No rest between events just go for it!
