Compass CrossFit – GPP WOD
Lurong “Endless Summer” WOD
Choose a level and give it your all!
May Warm-up (No Measure)
2 Rounds:
25 Squats
15 Sit-ups
25 ft Samson Stretch (walking)
15 Push-ups
25 ft Handstand walk
~10 Burpee penalty if time cap is exceeded.~
LVL3: Metcon (AMRAP – Reps)
Complete at Many Reps as Possible in 10 Minutes:
3 Thrusters at 95/65-lbs.
3 Bar Facing Burpees
30 Double Unders
6 Thrusters at 95/65-lbs.
6 Bar Facing Burpees
30 Double Unders
9 Thrusters at 95/65lbs.
9 Bar Facing Burpees
30 Double Unders
Continue increasing by 3 reps per round
LVL2: Metcon (AMRAP – Reps)
Complete at Many Reps as Possible in 10 Minutes:
3 Thrusters at 75/55-lbs.
3 Bar Facing Burpees
15 Double Unders or 45 Single Unders
6 Thrusters at 75/55-lbs.
6 Bar Facing Burpees
15 Double Unders or 45 Single Unders
9 Thrusters at 75/55-lbs.
9 Bar Facing Burpees
15 Double Unders or 45 Single Unders
Continue increasing by 3 reps per round
LVL1: Metcon (AMRAP – Reps)
Complete at Many Reps as Possible in 10 Minutes:
3 Thrusters at 45/35-lbs.
3 Bar Facing Burpees
45 Single Unders
6 Thrusters at 45/35-lbs.
6 Bar Facing Burpees
45 Single Unders
9 Thrusters at 45/35-lbs.
9 Bar Facing Burpees
45 Single Unders
Continue increasing by 3 reps per round
