December 20, 2017
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Compass CrossFit – GPP WOD
Dec. Warm-Up (No Measure)
3 Rounds of:
30 sec. Handstand Hold
5 Strict Pull-ups
10 Push-ups
10 Lunges
10 Sit-ups
*20 Burpee penalty if time cap is exceeded.
Metcon (AMRAP – Rounds and Reps)
Amrap 15 minutes of:
200m run
20 Abmat Sit-ups
20 Air Squats
Shoulder Press (5x Max reps @ 75/55-lb.)
Rest only 2 minutes between attempts.
