December 23, 2015
0
Compass CrossFit – GPP WOD
What to Expect: Long / Slow ≥20min
Dec. Warm-Up (No Measure)
3 Rounds of:
30 sec. Handstand Hold
5 Strict Pull-ups
10 Push-ups
15 Lunges
20 Sit-ups
*20 Burpee penalty if time cap is exceeded.
Metcon (Time)
For time:
Run 800 meters / Row 1000 meters
30 Burpees
30 Hang power cleans, 95/75-lb.
30 Knees to elbows
30 Good mornings, 95/75-lb.
30 Box jumps, 24/20-in.
30 Thrusters, 95/75-lb.
30 Pull-ups
Scaling available as always.
