Friday

Compass CrossFit – GPP WOD

What to Expect: Benchmark your fitness!

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July Warm-up (No Measure)

50 ft Walking Lunge Turnover

50 ft Walking March

4 Shuttle sprints

~Then~

2 rounds of: “Cindy”

5 Pull-ups

10 Push-ups

15 Air Squats

~Then~

3 rounds of: The Barbell Burgener Warm-up + 3 OH Squats

LVL1: 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.
~Or~

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.