October 28, 2015
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Compass CrossFit – GPP WOD
Oct. Warm Up (No Measure)
5 Ring Dips & 10 Pull-ups or 5 MUs
30 DUs or 90 Singles
ODD: 30 Wall-balls (20/14 lbs.)
EVEN: 30 KB Swings (53/35 lbs.)
*20 Burpee penalty if time cap is exceeded.
Deadlift (10 minutes to find 3RM)
Metcon (AMRAP – Rounds and Reps)
21 minutes of:
3 Deadlifts, 225/155-lb.
3 Muscle-ups
Every 3 minutes a 50 meter shuttle sprint must be completed.
