Compass CrossFit – GPP WOD
What to Expect: Test/ Re-test your fitness!
(No Measure)
Optional @woddoc warm-up:
500 meter casual row
10 snatch grip, stiff leg deads
10 forearm smash rolls each arm
1 min. Thoracic deload
10 Arch/hollow extensions
100 meter row faster pace
10 forearm smash rolls each arm
10 high hang power snatch
1 min. Thoracic deload
10 pull-ups
100 meter row faster pace
10 forearm smash rolls each arm
10 muscle snatch
1 min. Thoracic deload
5-10 c2b pull-ups
100 meter row sprint pace
10 forearm smash rolls each arm
10 muscle snatch
1 min. Thoracic deload
3 bar muscle-ups
2-3 100 meter run sprints
Cool down for 12-15 minutes before wod
LVL3: CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
LVL2: CrossFit Games Open 16.3 Scaled (AMRAP – Reps)
AMRAP 7 Minutes
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb.
Women use 35 lb.
LVL1: CrossFit Games Open 16.3 Teens 14-15 (AMRAP – Reps)
AMRAP 7 Minutes
10 power snatches
3 bar muscle-ups
Boys use 65 lb.
Girls use 45 lb.
