Wednesday

Compass CrossFit – GPP WOD

What to Expect: Heavy Day

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July Warm-up (No Measure)

50 ft Walking Lunge Turnover

50 ft Walking March

4 Shuttle sprints

~Then~

2 rounds of: “Cindy”

5 Pull-ups

10 Push-ups

15 Air Squats

~Then~

3 rounds of: The Barbell Burgener Warm-up + 3 OH Squats

Metcon (AMRAP – Rounds)

Every Minute on the Minute for 20 Minutes:

Odd: 100 ft Farmer’s carry

Even: 50 ft Walking Overhead Lunge
*using two kettlebells, 53/35-lbs.