February 07, 2017
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Compass CrossFit – GPP WOD
Mobility Warm-up (No Measure)
LVL3: Metcon (AMRAP – Reps)
Complete at Many Reps as Possible in 12 Minutes:
1 Clean
2 Chest to Bar Pull Ups
2 Cleans
4 Chest to Bar Pull Ups
3 Cleans
6 Chest to Bar Pull Ups
4 Cleans
8 Chest to Bar Pull Ups
Continue increasing in 1:2 Ratio each round
Men 185-lb.
Women 125-lb.
LVL2: Metcon (AMRAP – Reps)
Complete at Many Reps as Possible in 12 Minutes:
1 Clean
1 Pull Up
2 Cleans
2 Pull Ups
3 Cleans
3 Pull Ups
4 Cleans
4 Pull Ups
Continue increasing by 1 Rep each round
Men 135-lb.
Women 95-lb.
LVL1: Metcon (AMRAP – Reps)
Complete at Many Reps as Possible in 12 Minutes:
1 Clean
1 Ring Row
2 Cleans
2 Ring Rows
3 Cleans
3 Ring Rows
4 Cleans
4 Ring Rows
Continue increasing by 1 Rep each round
Men 65-lb.
Women 45-lb.
