December 21, 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)
For time:
10 Chest-to-bar pull-ups
20 One-legged squats, alternating
10 Box jumps, 30/24-in. box
20 Calorie row
10 Bar facing burpees
20 Clean and jerk, 165/115-lb.
