May 06, 2015
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Compass CrossFit – GPP WOD
Warm-up (No Measure)
36 Squats
10 Sit-ups
36 Sec. Samson Stretch (18 R/L)
10 Push-ups
36 Sec. Handstand Hold
~36 Burpee Celebration for Jason Riebe.~
Happy Birthday!
Bench Press (65%x5, 70%x5, 75%x5, 80%x5, 85%x5+ reps.)
Rest as needed in between sets.
Score is the number of reps performed at 85%.
Metcon (No Measure)
Perform some accessories during rest cycles from bench press.
GHD sit-ups
Strict pull-ups
Deadlift, 100 lbs. or less
Strict OH lunges, 25 lbs.
Good mornings, 45 lbs.
