November 30, 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.
Bench Press (2-2-2-2-2-2-2-2-2-2)
Resting 60 seconds between sets (10).
Metcon (AMRAP – Rounds and Reps)
As many rounds as possible in 4 minutes of:
4 DB Thrusters right arm, 50/35-lb.
4 DB Thrusters left arm, 50/35-lb.
8 Handstand push-ups
