January 25, 2016
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Compass CrossFit – GPP WOD
What to Expect: Work on a skill
Wod credit: CrossFit.com
Choose one of 3 levels to best fit your abilities today.
Jan. Warm-up (No Measure)
5 movements, max effort, one minute each and 20 seconds transition.
Double-unders
Pull-ups
Burpees
Wall-Balls
Box Sprints
Cash out = 5 Wall Assaults
Lvl3: Metcon (Time)
2 rounds for time of:
20 muscle-ups
15-ft. rope climbs, 7 ascents
Lvl2: Metcon (Time)
2 rounds for time of:
20 muscle-up progressions
15-ft. rope climbs, 7 ascents
Lvl1: Metcon (Time)
2 rounds for time of:
60 Push-ups
60 Pull-ups
21 Rope progressions
These movements can be partitioned as necessary to completion.
