December 14, 2016
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Compass CrossFit – GPP WOD
Dec. Warm-Up (No Measure)
3 Rounds of:
30 sec. Handstand Hold
5 Strict Pull-ups
10 Push-ups
10 Lunges
10 Sit-ups
*20 Burpee penalty if time cap is exceeded.
Metcon (Time)
CF Linchpin inspired
2 Rounds for time of:
100m Plate Carry, 45/35-lb.
10 Bar Muscle-ups
100m Plate Carry, 45/35-lb.
10 Rope Climbs, 15 ft
*Plate must be carried in front of the body, in a cradled position and not by the barbell whole.
