March 08, 2016
0
Compass CrossFit – GPP WOD
What to Expect: Short & Fast (approx. ≤ 15-20 minutes).
Mobility Warm-up (No Measure)
LVL3: Metcon (Time)
For time:
90 Double-unders
9 Ring Muscle-ups
9 Push Jerk, 135/95-lb.
80 Double-unders
8 Muscle-ups
8 Push Jerk, 135/95-lb.
70 Double-unders
7 Muscle-ups
7 Push Jerk, 135/95-lb.
LVL2: Metcon (Time)
For time:
90 Double-unders
9 x3 Pull-ups & Dips
9 Push Jerk, 135/95-lb.
80 Double-unders
8 x3 Pull-ups & Dips
8 Push Jerk, 135/95-lb.
70 Double-unders
7 x3 Pull-ups & Dips
7 Push Jerk, 135/95-lb.
LVL1: Metcon (Time)
For time:
90 Single-unders
18 Jumping Pull-ups & Box Dips
9 Push Jerk, 95/65-lb.
80 Single-unders
16 Jumping Pull-ups & Box Dips
8 Push Jerk, 95/65-lb.
70 Single-unders
14 Jumping Pull-ups & Box Dips
7 Push Jerk, 95/65-lb.
