January 13, 2016
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Compass CrossFit – GPP WOD
What to Expect: Work on a skill
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
Metcon (AMRAP – Rounds)
EMOM for 20 min:
Odd: 2x Rope climbs
Even: Bear Crawl
Score is completed rounds.
*Please wear long socks or shin protection.
