July 20, 2016
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Compass CrossFit – GPP WOD
What to Expect: Skill Work
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 (3 Rounds for reps)
5 min AMRAP of:
1 handstand walk, 15′
10 hang power snatches, 135/95-lb.
1 rope climb, 15′
*Rest 3 min.
*Repeat 3x
