November 22, 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 (Weight)
25 minutes to find a heavy complex of the following:
Clean (power or squat)
+
Jerk (split or push)
+
Front Squat
Must be done without setting the bar down.
