September 21, 2017
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Compass CrossFit – GPP WOD
Warm-up (No Measure)
Coach’s preference warm-up
Metcon (Time)
For time:
100 Double-unders
5 Muscle-ups
80 Double-unders
4 Muscle-ups
60 Double-unders
3 Muscle-ups
50 Double-unders
2 Muscle-ups
20 Double-unders
1 Muscle-ups
*If needed, scale MUs to C2B or 3:1 Pull-ups & Dips
*Jump rope scale is 1:1
ROMWOD (No Measure)
Bring a yoga mat if you have one.
