Compass CrossFit – GPP WOD
What to Expect: Work on a skill
Wod credit: Lurong challenge “Dead Sprint”
Choose Level 1, 2, or 3
Mobility Warm-up (No Measure)
LVL3: Metcon (Time)
Complete for Time:
15 Deadlifts at 275/215-lbs
5 Muscle Ups
12 Deadlifts at 275/215-lbs
4 Muscle Ups
9 Deadlifts at 275/215-lbs
3 Muscle Ups
6 Deadlifts at 275/215-lbs
2 Muscle Ups
3 Deadlifts at 275/215-lbs
1 Muscle Ups
LVL2: Metcon (Time)
Complete for Time:
15 Deadlifts at 185/135-lbs
15 Straight Leg Box Dips
12 Deadlifts at 185/135-lbs
12 Straight Leg Box Dips
9 Deadlifts at 185/135-lbs
9 Straight Leg Box Dips
6 Deadlifts at 185/135-lbs
6 Straight Leg Box Dips
3 Deadlifts at 185/135-lbs
3 Straight Leg Box Dips
LVL1: Metcon (Time)
Complete for Time:
15 Deadlifts at 115/75-lbs
15 Bent Knee Box Dips
12 Deadlifts at 115/75-lbs
12 Bent Knee Box Dips
9 Deadlifts at 115/75-lbs
9 Bent Knee Box Dips
6 Deadlifts at 115/75-lbs
6 Bent Knee Box Dips
3 Deadlifts at 115/75-lbs
3 Bent Knee Box Dips
