July 22, 2015
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Compass CrossFit – GPP WOD
The Heavy Burgener (No Measure)
3 rounds w/t a barbell of:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
Metcon (Time)
2 rounds for time:
500 meter row
40 Air Squats
30 abmat sit-ups
20 Push-ups
10 Pull-ups
There will be two scores for this metcon:
1.) 1st 500 meter row time
2.) Total metcon time
500m Row (Time)
Max Effort 500m Row
