May 11, 2016
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Compass CrossFit – GPP WOD
What to Expect: Work on a skill.
May Warm-up (No Measure)
2 Rounds:
25 Squats
15 Sit-ups
25 ft Samson Stretch (walking)
15 Push-ups
25 ft Handstand walk
~10 Burpee penalty if 7 minute time cap is exceeded.~
LVL 1: Metcon (Time)
For time:
30 Strict HSPU
30 Back Squats, 225/155-lb.
30 Strict Musle-ups
LVL 2: Metcon (Time)
For time:
30 HSPU
30 Back Squats, 225/155-lb.
30 Musle-ups
LVL 3: Metcon (Time)
For time:
30 Strict Press, 95/65-lb.
30 Back Squats, 225/155-lb.
30 Ring Rows
30 Ring Push-ups
*The ring rows and ring push ups should be completed with your feet elevated on an object for added difficulty.
