February 19, 2018
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Compass CrossFit – GPP WOD
Feb. Warm-up (No Measure)
2 rounds:
60 Double-unders or 1 minute.
10 Toes to bar
20 Wall-ball (unbroken)
10 C2B or 5 Strict Pull-ups
Cash Out: 1 min Max Burpees
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 20 minutes of:
5 snatches
3 muscle-ups
Men: 95 lb.
Women: 65 lb.
*Scaling
Each round of this AMRAP should be fast, allowing you to complete many rounds in 20 minutes. Snatch a weight that allows you to complete all 5 reps unbroken. Pick a muscle-up modification that works both a pull and a push.
*Intermediate Option
Complete as many rounds as possible in 20 minutes of:
5 snatches
1 muscle-up
Men: 75 lb.
Women: 55 lb.
*Beginner Option
Complete as many rounds as possible in 20 minutes of:
5 snatches
5 jumping pull-ups
5 worm push-ups
Men: 45 lb.
Women: 35 lb.
