March 14, 2016
0
Compass CrossFit – GPP WOD
What to Expect: Short & Fast (approx. ≤ 15-20 minutes).
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.
Metcon (Time)
For time:
1 round of:
30 hang power cleans, 115/85-lb.
15 ring dips
3 rope climb ascents
Then, 2 rounds of:
20 hang power cleans, 115/85-lb.
10 ring dips
2 rope climb ascents
Then, 3 rounds of:
10 hang power cleans, 115/85-lb.
5 ring dips
1rope climb ascents
