February 02, 2017
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Compass CrossFit – GPP WOD
Mobility Warm-up (No Measure)
Bench Press (10-8-6-4-2 reps for 8RM)
*Though you’re scored by your set of 8, the goal is to add weight every set. *Record every load in your notes.
LVL3: Metcon (Time)
For time:
9 Muscle-ups
30′ Handstand Walk
6 Muscle-ups
30′ Handstand Walk
3 Muscle-ups
30′ Handstand Walk
LVL2: Metcon (Time)
For time:
21 Pull-ups
6 Wall-walks
15 Pull-ups
6 Wall-walks
9 Pull-ups
6 Wall-walks
LVL1: Metcon (Time)
For time:
27 Ring rows
60′ OH walking lunge, 35/25-lb. plate.
21 Ring rows
60′ OH walking lunge, 35/25-lb. plate.
15 Ring rows
60′ OH walking lunge, 35/25-lb. plate.
