January 25, 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 (AMRAP – Rounds and Reps)
7 minutes of:
10 handstand push-ups
2 rope ascents, 15-ft. rope
*Rest 3 minutes
800m Run (Time)
Max Effort 800m Run
~or~ 1000m Row