March 11, 2016
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Compass CrossFit – GPP WOD
What to Expect: Test your fitness!
March Warm-up (No Measure)
2 rounds:
20 Wall-balls
30 Double-unders
15 Alt. Lunges (in place)
5 Strict Pull-ups
*20 Burpee penalty if time cap is exceeded.
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.
