April 22, 2015
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Compass CrossFit – GPP WOD
April Warm-up (No Measure)
25 ft Handstand walk
10 Strict pull-ups
25 ft Walking lunge
10 Push-ups
25 Jumping jacks
10 Sit-ups
(Scaling IS available.)
~10 Burpee penalty if 4 minute time cap is exceeded.~
Metcon (Time)
5 rounds for time of:
20 wall-ball shots, 20/10 lb.
20 Sumo deadlift high pulls, 75/55 lb.
20 box jumps, 20-inch
20 Push presses, 75/55 lb.
Row 20 calories
Rest 1 minute
