October 11, 2016
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Compass CrossFit – GPP WOD
Mobility Warm-up (No Measure)
Metcon (Weight)
Every 2 minutes for 20 minutes:
1 Clean pull
1 Squat clean
1 Front squat
You choose the loading. Go as heavy as you safely can. Do not start counting lifts as working sets until you are being slightly challenged. If the lift is easy then it’s a warm-up set.
Metcon (AMRAP – Reps)
5 minute AMRAP of:
Squat cleans, 185/135-lb.
