November 16, 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.
Push Jerk (3-3-3-3-3 for 3RM)
*5 sets, working up to a heavy 3 rep set in 15 min.
Front Rack Lunge (1-1-1-1-1)
*5 attempts to find 1RM.
*1 rep is both right & left.
*15 min. time cap.
Pull-ups (Strict, 10 min. to find max rep set)
