March 25, 2015
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Compass CrossFit – GPP WOD
March Warm-up (No Measure)
2 rounds:
20 Wall-ball (unbroken)
30 Double-unders
15 Alt. Lunges
5 Strict Pull-ups
>6 min time cap, w/t 20 Burpee penalty.<
Metcon (AMRAP – Rounds)
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
7 muscle-ups
SCALE: Metcon (AMRAP – Rounds)
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
21 Pull-ups
21 Dips
