August 03, 2016
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Compass CrossFit – GPP WOD
What to Expect: Long and/or Slow (approx. ≥ 20 minutes).
August Warm-up (No Measure)
1 round of reverse “Cindy”
10 Shoulder Presses, 45-lb.
1 round of reverse “Cindy”
10 Overhead Squats, 45-lb.
1 round of reverse “Cindy”
*20 Burpee penalty if time cap is exceeded.
Metcon (Time)
1 mile run / 2000 meter row
20 Back Squats, 225/155-lb.
1 mile run / 2000 meter row
