May 13, 2015
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Compass CrossFit – GPP WOD
May Warm-up (No Measure)
2 Rounds:
25 Squats
15 Sit-ups
25 ft Samson Stretch (walking)
15 Push-ups
25 ft Handstand walk
~10 Burpee penalty if 7 minute time cap is exceeded.~
Metcon (Time)
5 rounds for time of:
10 Med ball cleans, 20/14 lb.
30-second L-sit hold
10 Med ball cleans, 20/14 lb.
60-second hang from pull-up bar
