January 04, 2017
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Compass CrossFit – GPP WOD
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
