August 04, 2016
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Compass CrossFit – GPP WOD
What to Expect: Short and fast (approx. 15min. or less).
Mobility Warm-up (No Measure)
Bring a yoga mat if you have one.
Metcon (3 Rounds for reps)
Abmat Sit-ups (Reps)
Power Snatch, 95/65-lb. (Reps)
Lateral Burpees over bar (Reps)
Push-press, 95/65-lb. (Reps)
Double-unders (Reps)
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep.
