September 02, 2015
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Compass CrossFit – GPP WOD
Sept. Warm-up (No Measure)
Sit-ups (15), Burpees (10), Pull-ups (5)
10 Good Mornings, 45-lb.
Sit-ups (15), Burpees (10), Pull-ups (5)
10 Overhead Squats, 45-lb.
Sit-ups (15), Burpees (10), Pull-ups (5)
10 Shoulder Press, 45-lb.
*20 Burpee penalty if time cap is exceeded.
Metcon (Time)
5 rounds for time of:
Run 400m / Row 500m
100ft OH Plate carry, 45/25-lb.
20 double-unders
*20 Burpee penalty if the plate is dropped at ANY point.
