November 02, 2016
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Compass CrossFit – GPP WOD
Nov. Warm-Up (No Measure)
3 rounds of:
7 Pull-ups
7 Burpees
EVEN: 7 Med-ball cleans 20/14-lb.
ODD: 7 Push-press 45-lb.
Cashout: 30 Double-unders or 90 singles
*20 Burpee penalty if time cap is exceeded.
Back Squat (5 sets x 5 reps @ 90% 5RM)
*Warm up with 3 sets of 2-3 reps.
*Use last week’s 5RM for your %.
*20 min time cap
Metcon (Time)
5 rounds for time of:
Run 400 meters
10 Bench presses, 205/145-lb.
10 Weighted pull-ups, 45/35-lb.
*20 min time cap
*scale as needed to meet time goal.
