November 01, 2017
0
Compass CrossFit – GPP WOD
Nov. Warm-Up (No Measure)
3 rounds of:
7 Pull-ups
7 Burpees
EVEN: 7 Med-ball cleans 20/14-lb.
ODD: 7 Push-press 45-lb.
Cashout: 30 Double-unders or 90 singles
*20 Burpee penalty if time cap is exceeded.
Metcon (3 Rounds for reps)
3 Rounds for max reps of:
Alternating pistols
Handstand walks, 30-ft
Rope climbs, 15-ft.
*2 minutes at each station.
*30 second transition time.
*Scaling available
