June 28, 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
Metcon (AMRAP – Rounds and Reps)
As many reps as possible in 12 minutes of:
Handstand walk, 30-ft.
60 Double-unders
6 Alt. Single arm DB snatch, 50/35-lb.
*Must pass 5ft checkpoints on handstand walk.
*Power snatch is allowed
*DU scale is 2:1 single-unders
