June 30, 2016
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Compass CrossFit – GPP WOD
What to Expect: Short and fast (approx. 15min.)
Mobility Warm-up (No Measure)
Bring a yoga mat for rom wod
LVL1: Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP of:
7 bar muscle-ups
7 clean and jerks, 205/145-lb.
LVL2: Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP of:
21 pull-ups & ring dips
7 clean and jerks, 205/145-lb.
LVL3: Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP of:
21 pull-ups & ring dips
7 clean and jerks, 155/115-lb.
