December 22, 2015
Compass CrossFit – GPP WOD
What to Expect: Benchmark your fitness
Mobility Warm-up (No Measure)
500m Row (Time)
Max Effort 500m Row
Hang Clean (5-5-3-3-3-1-1-1-1 reps)
*2 minutes allowed for each set, no mulligans.
*Each rep will require a squat clean.
*Score is your 1RM (1 rep max)
Deadlift (12 min to Find 1RM)
*Then 5 reps @ 75% & 5 reps @ 65%
*Post loads to coments