March 15, 2016
0
Compass CrossFit – GPP WOD
What to Expect: Long & Slow, ≥ 30-40 min. (aprox).
Mobility Warm-up (No Measure)
LVL3: Metcon (Time)
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
LVL2: Metcon (Time)
Row 2000 meters
Rest 3 minutes
Row 1500 meters
Rest 2 minutes
Row 1000 meters
Rest 1 minute
Row 500 meters
LVL1: Metcon (Time)
Run 800/ Row 1000 meters
Rest 3 minutes
Run 800/ Row 1000 meters
Rest 2 minutes
Run 800/ Row 1000 meters
Rest 1 minute
Run 800/ Row 1000 meters
