May 17, 2017
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Compass CrossFit – GPP WOD
Sorry for the late post.
May Warm-up (No Measure)
2 Rounds:
25 Squats
15 Sit-ups
25 ft Samson Stretch (walking)
15 Push-ups
25 ft Handstand walk
~10 Burpee penalty if time cap is exceeded.~
Metcon (3 Rounds for reps)
Tabata Mash-up of:
Calories, Concept 2 rower
Push-ups
Squat clean, 95/65-lb.
If unfamiliar with “Tabata” this means 8 Rounds of:
20 Seconds Max Calories on the rower
10 Seconds Rest
20 Seconds Max Reps Push-ups
10 Seconds Rest
20 Seconds Max Reps, Squat Clean
10 Seconds Rest
Tabata score is the least number of reps performed in any of the eight rounds for each movement.
#LinchpinInspired
