Wednesday

Compass CrossFit – GPP WOD

View Public Whiteboard

Nov. Warm-Up (No Measure)

3 rounds of:

7 Pull-ups

7 Burpees

EVEN: 7 Med-ball cleans 20/14-lb.

ODD: 7 Push-press 45-lb.

Cashout: 30 Double-unders or 90 singles

*20 Burpee penalty if time cap is exceeded.

Metcon (Time)

21-15-9 for time of:

Front Rack Lunges, 135/95-lb.

Calorie Row