January 24, 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 (Time)
3 rounds for time of:
Calorie row, 21/15
12 Handstand push-ups
3 Rope climbs, 15-ft. rope
~via CF.com
*Scaling available.
*15 min time cap: incomplete reps will be added as SECONDS to actual score.
