June 23, 2015
0
Compass CrossFit – GPP WOD
(No Measure)
Mobility Warm-up
Squat Snatch (EMOM as far as you can go…)
1 Hang Snatch & 1 Full Snatch
Start at 50% of your 1RM and add 5-10 lbs. per minute.
These do not have to be touch and go
If you fail you can re-attempt as long as you get it in the minute.
Metcon (Time)
For time:
3-minute handstand hold
100 squats
80-ft. handstand walk
100 squats
30 handstand push-ups
400 meter run / 500 meter row
Perform handstand hold against a wall (with only the feet touching) and accumulate at total of 3 minutes before moving on to the squats. Scaling will be available.
