January 06, 2016
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Compass CrossFit – GPP WOD
What to Expect: Go Heavy!
WOD Cred: @CrossFitLinchpin
Jan. Warm-up (No Measure)
5 movements, max effort, one minute each and 20 seconds transition.
Double-unders
Pull-ups
Burpees
Wall-Balls
Box Sprints
Cash out = 5 Wall Assaults
Back Squat (For time: 15-12-9-6-3 reps @ 70% 1RM)
*Sets must be unbroken. Rest as needed between sets to accomplish this & post your overall time to complete.
Metcon (Time)
Enter Your Time Here:
