November 01, 2016
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Compass CrossFit – GPP WOD
Mobility Warm-up (No Measure)
LVL1: Metcon (Time)
For time:
10 box jumps, 24/20-in.
10 pull-ups & dips
20 alt. KB snatches, 1/.5-pood
20 pistols, alternating
30 knees-to-elbows
30 overhead squats, 45-lb.
40 roll-outs
40 medicine-ball cleans, 20/14-lb.
50 burpees
50 single-unders (x3)
*20 min time cap
LVL2: Metcon (Time)
For time:
10 box jumps, 30/24-in.
10 bar muscle-ups
20 alt. KB snatches, 1.5/1-pood
20 pistols, alternating
30 toes-to-bars
30 overhead squats, 75/55-lb.
40 roll-outs
40 medicine-ball cleans, 20/14-lb.
50 burpees
50 double-unders
*20 min time cap
