Compass CrossFit – GPP WOD
Feb. Warm-up (No Measure)
2 rounds:
60 Double-unders or 1 minute.
10 Toes to bar
20 Wall-ball (unbroken)
10 C2B or 5 Strict Pull-ups
Cash Out: 1 min Max Burpees
Metcon (Time)
5-4-3-2-1 reps for time of
15-ft. rope climbs
Clean and jerks
Increase weight on the clean and jerk each round.
Men: 145-165-185-205-225 lb.
Women: 115-125-135-145-155 lb.
*Scaling
This workout, originally a CrossFit Games event, is intended to be performed quickly, with only 15 reps of each movement. Use a rope-climb substitution and barbell loads that allow you to sprint through.
*Intermediate Option
For time:
5 clean and jerks
4 rope climbs, 15 ft.
4 clean and jerks
3 rope climbs, 15 ft.
3 clean and jerks
2 rope climbs, 15 ft.
2 clean and jerks
1 rope climb, 15 ft.
1 clean and jerk
Increase weight on the clean and jerk each round.
Men: 135-145-155-165-185 lb.
Women: 95-105-115-120-125 lb.
*Beginner Option
5-4-3-2-1 reps for time of
Rope climbs, lying to standing
Clean and jerks
Increase weight on the clean and jerk each round.
Men: 65-75-95-105-115 lb.
Women: 35-45-55-65-75 lb.
