August 19, 2015
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Compass CrossFit – GPP WOD
August Warm-up (No Measure)
1 round of reverse “Cindy”
10 Shoulder Presses, 45-lb.
1 round of reverse “Cindy”
10 Overhead Squats, 45-lb.
1 round of reverse “Cindy”
*20 Burpee penalty if time cap is exceeded.
Back Squat (10-10-10-10)
*Rest 3 minutes between sets. The weight can stay the same across each set, or go up… not down!
Metcon (AMRAP – Rounds and Reps)
12 minute ladder of:
3 Wall-ball shots, 20/14-lb.
3 Toes-to-bar
6 Wall-ball shots
6 Toes-to-bar
9 Wall-ball shots
9 Toes-to-bar
12 Wall-ball shots
12 Toes-to-bar
15 Wall-ball shots
15 Toes-to-bar
18 Wall-ball shots
18 Toes-to-bar
21 Wall-ball shots
21 Toes-to-bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
