March 07, 2017
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Compass CrossFit – GPP WOD
Mobility Warm-up (No Measure)
Power Snatch (3-3-3-3-3)
20 minute time cap.
LVL2: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
10 Overhead Squats
3 Ring muscle-ups
Men use 75 lb.
Women use 55 lb.
LVL1: Metcon (AMRAP – Rounds and Reps)
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
10 Overhead Squats
5 Chest-to-bar pull-ups
Men use 75 lb.
Women use 55 lb.
