Wednesday

Compass CrossFit – GPP WOD

View Public Whiteboard

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