April 08, 2016
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Compass CrossFit – GPP WOD
What to Expect: Long and Slow via short and fast.
April Warm-up (No Measure)
25 ft Handstand walk
10 Strict pull-ups
25 ft Walking lunge
10 Push-ups
25 Jumping jacks
10 Sit-ups
(Scaling IS available.)
~10 Burpee penalty if 4 minute time cap is exceeded.~
LVL1: Metcon (Time)
For time:
100 Double-unders
50 Kettle bell swings, 53/35-lb.
25 Thrusters, 95/65-lb.
6 Rounds for time:
3 Snatches, 155/105-lb.
2 Rounds of “Cindy”
1 Rope Climb, 15 ft
For time:
50 Bench Press, 135/85-lb.
50 Calories, Rower
*Rest 5 minutes between workouts
LVL2: Metcon (Time)
For time:
300 single-unders
50 Kettle bell swings, 35/16-lb.
25 Thrusters, 64/45-lb.
6 Rounds for time:
3 Snatches, 95/65-lb.
2 Rounds of “Cindy”
1 Rope Climb, 15 ft
For time:
50 Bench Press, 95/65-lb.
50 Calories, Rower
*Rest 5 minutes between workouts
