June 07, 2017
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Compass CrossFit – GPP WOD
The Heavy Burgener (No Measure)
3 rounds w/t a barbell of:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
LVL2: Metcon (Time)
10 rounds For time:
20 Sumo Deadlift High-Pull, 135/95-lb.
3 Ring Muscle-ups
Every round there are 2 less SDHP (ex. 20, 18, 16…).
Ring MUs remain the same.
LVL1: Metcon (Time)
10 rounds For time:
20 Sumo Deadlift High-Pull, 95/65-lb.
3 Chest-to-bar pull-ups
Every round there are 2 less SDHP (ex. 20, 18, 16…).
Pull-ups remain the same.
