August 17, 2016
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Compass CrossFit – GPP WOD
What to Expect: Go Heavy today!
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.
Hang Power Clean (5 rep max – unbroken)
*15 mins to establish 5 rep max.
Back Squat (5RM, 5 @ 95% 5RM, 5 @ 90% 5RM)
*20 minute time cap
*3 warm up sets of 3-5 reps, take an educated guess for what you think you can hit for 5 and go for it.
*Record all %’s lifted in notes.
Metcon (Calories)
5 min Amrap of:
Max Calories on Concept 2 rower
