October 13, 2015
0
Compass CrossFit – GPP WOD
Mobility Warm-up (No Measure)
Front Squat (@ 90% of 5RM from last week)
^ 3-5 sets of 5 reps, rest 1-3 minutes between sets. ^
Metcon (Time)
For time:
30 Deadlifts, 225/155-lb.
25 Push-ups
20 Wall-ball-shots, 20/14-lbs
15 Muscle-ups
20 Lunges
25 Double-unders
30 ft Handstand walk
15 min. time cap
