August 10, 2016
0
Compass CrossFit – GPP WOD
What to Expect: Short and fast (approximately 15 minutes or less).
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)
9-7-5 reps for time of:
Deadlift, 315/225-lb.
Bar muscle-ups
