October 14, 2016
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Compass CrossFit – GPP WOD
Oct. Warm Up (No Measure)
5 Ring Dips & 10 Pull-ups or 5 MUs
30 DUs or 90 Singles
ODD: 30 Wall-balls (20/14 lbs.)
EVEN: 30 KB Swings (53/35 lbs.)
*20 Burpee penalty if time cap is exceeded.
LVL1: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 15 mins of:
10 Muscle-ups
15 Thrusters, 155/105-lbs
25 Box Jump Overs, 24/20-in.
50 Toes-to-bars
100 Row Calories
200 Double-Unders
-via CrossFitPC
LVL2: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 15 mins of:
10 Pull-ups & Ring Dips
15 Thrusters, 95/65-lbs
25 Box Jump Overs, 24/20-in.
50 Knees-to-elbows
100 Row Calories
200 Single-Unders
