November 18, 2015
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Compass CrossFit – GPP WOD
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 (Weight)
Push press:
x1, x10, x1, x20, x1, x30 reps
*2 rounds of “Cindy” between each set.
Score is total weight (add up all six barbell loads).
