October 19, 2016
0
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.
Front Squat (15 min. to find 1RM)
*5x warm up sets of 1-2 reps
Push Press (2-2-2-2-2 )
*10 min. time cap
*Find quick heavy double
Metcon (Time)
4 Rounds for time of:
500m Row
15 Push Press, 135/95-lb.
-via CF Mainsite
