October 04, 2016
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Compass CrossFit – GPP WOD
Mobility Warm-up (No Measure)
Back Squat (3RM, 3 @ 95% 3RM, 3@ 90% 3RM)
3 warm up sets of 2-3 reps, take an educated guess for what you think you can hit for 3 and go for it.
Metcon (AMRAP – Rounds)
Complete as many rounds as possible in 10 minutes of:
10 Thrusters, 95/65-lb.
10 Burpees
10 Sumo deadlift high-pulls, 95/65-lb.
