October 05, 2016
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Compass CrossFit – GPP WOD
Oct. Warm Up (No Measure)
5 Ring Dips & 10 Pull-ups or 5 MUs
30 DUs or 90 Singles
ODD: 30 Wall-balls (20/14 lbs.)
EVEN: 30 KB Swings (53/35 lbs.)
*20 Burpee penalty if time cap is exceeded.
The Heavy Burgener (No Measure)
3 rounds w/t a barbell of:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
Metcon (3 Rounds for reps)
Min 0-4: AMRAP
1 Ring Muscle-up
12 Snatch Balance, 95/65-lb.
Min 6-9: AMRAP
2 Ring Muscle-ups
10 Hang Power Snatch, 135/95-lb.
Min 11-15: AMRAP
3 Ring Muscle-ups
8 Hang Squat Snatch, 155/115-lb.
*Scale the weight and/or muscle-ups to ensure reps, speed and intensity.
