January 03, 2018
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Compass CrossFit – GPP WOD
Jan. Warm-up (No Measure)
5 movements, max effort, one minute each and 20 seconds transition.
Double-unders
Pull-ups
Burpees
Wall-Balls
Box Sprints
Cash out = 5 Wall Assaults
Metcon (AMRAP – Rounds)
EOMOM, 20 minutes:
Odd:
3 Handstand push-ups
1 Rope climb, 15-ft.
Even:
6 DB Curls, 45/25-lb.
6 DB Strict press
12 Box jumps, 24/20-in.
