Wednesday

Compass CrossFit – GPP WOD

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Jan. Warm-up (No Measure)

5 movements, max effort, one minute each and 20 seconds transition.

Double-unders

Pull-ups

Burpees

Wall-Balls

Box Sprints

Cash out = 5 Wall Assaults

Metcon (Time)

For time:

7 Ring Muscle-ups

11 Sumo Deadlift High-pull, 72/53-lb.

100 Double-unders

11 Sumo Deadlift High-pull

7 Ring Muscle-ups