July 12, 2016
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Compass CrossFit – GPP WOD
What to Expect: Short and fast (approx. 15min. or less)
July Warm-up (No Measure)
50 ft Walking Lunge Turnover
50 ft Walking March
4 Shuttle sprints
~Then~
2 rounds of: “Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats
~Then~
3 rounds of: The Barbell Burgener Warm-up + 3 OH Squats
Metcon (Time)
5 rounds for time of:
400 meter run / 500 meter row
Deadlifts, 185/135-lbs.
Push-ups
Round 1 begins with 20 reps of deads & push-ups, subtract 5 reps from both per round on every round to follow.
