September 07, 2016
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Compass CrossFit – GPP WOD
What to Expect: Long & Slow via Short & Fast (approx. 20 min. OR MORE).
2015 Sept. Warm-up (No Measure)
15 Sit-ups, 10 Burpees, 5 Pull-ups
10 Good Mornings, 45-lb.
15 Sit-ups, 10 Burpees, 5 Pull-ups
10 Overhead Squats, 45-lb.
15 Sit-ups, 10 Burpees, 5 Pull-ups
10 Shoulder Press, 45-lb.
*20 Burpee penalty if time cap is exceeded.
Metcon (7 Rounds for time)
7 Rounds on the 5 minute of:
100m Shuttle Run (10m x 10)
15 Kettlebell Swings, 53/35-lb.
100m Shuttle Run (10m x 10)
15 Burpees
100m Shuttle Run (10m x 10)
-via CrossFit Linchpin
