March 09, 2018
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Compass CrossFit – GPP WOD
Warm-up (No Measure)
2 rounds:
20 Overhead squats, PVC
20 Double-unders (2:1 scale)
10 Alt. Lunges (in place)
5 Strict Pull-ups
*20 Burpee penalty if 5 min. time cap is exceeded.
Crossfit Games Open 18.3 (Ages 16-54) (Time)
2 rounds for time of:
100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)
2 rounds for time of:
100 single-unders
20 overhead squats 45/35 lb
100 single-unders
12 chin-over-bar pull-ups
100 double-unders
20 dumbbell snatches 35/20 lb
100 single-unders
12 chin-over-bar pull-ups
Time cap: 14 minutes
