April 12, 2017
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Compass CrossFit – GPP WOD
April Warm-up (No Measure)
25 ft Handstand walk
10 Strict pull-ups
25 ft Walking lunge
10 Push-ups
25 Jumping jacks
10 Sit-ups
(Scaling IS available.)
~10 Burpee penalty if 4 minute time cap is exceeded.~
Clean and Jerk (4-4-4-4 reps)
*Touch N’ Go or drop and quick reset are both allowed the fitness benefit will be similar.
Metcon (Time)
5 rounds for time of:
4 clean and jerks, 185/135-lb.
6 bar muscle-ups
30-ft. handstand walk
*main site inspired.
*scaled athletes can sub. MUs for c2b PUs or 3:1 scale.
