Compass CrossFit – GPP WOD
March Warm-up (No Measure)
2 rounds:
20 Wall-ball (unbroken)
30 Double-unders
15 Alt. Lunges
5 Strict Pull-ups
>6 min time cap, w/t 20 Burpee penalty.<
CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Post reps completed and submit your results as part of the 2015 Reebok CrossFit Games Open.
Scaled version of this wod available, as well as a masters version and scaled masters.
OR: CrossFit Games Open 15.4 Scaled (AMRAP – Reps)
8 minutes of:
10 push presses
10 cleans
Men push press 95 lb. and clean
115 lb.
Women push press 65 lb. and
clean 75 lb.
