January 27, 2016
0
Compass CrossFit – GPP WOD
What to Expect: Long and/or Slow, ≥ 20 min.
The Heavy Burgener (No Measure)
3 rounds w/t a barbell of:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
+ 5 minutes for free form mobility
+ 5 minutes for warm-up to weight
Metcon (AMRAP – Rounds)
EMOM for 24 minutes (6 rounds):
1) 4 Squat snatches, 135/95-lb.
2) 8x V-ups & 8x Roll-ups
3) 12 box jumps, 24/20-in.
4) Rest 1 minute
