November 09, 2016
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Compass CrossFit – GPP WOD
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
Hang Power Snatch (4-4-4-4)
“There are no rules on the sets of 4 about whether you need to hang onto the barbell or drop it and do 4 fast singles. Both methods will improve your fitness.” -CrossFit Linchpin
Metcon (AMRAP – Rounds and Reps)
Amrap 4 minutes of:
40 Mountain Climbers
10 Hang Power Snatch, 75/55-lb.
