February 27, 2018
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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)
For time:
Row 2,000 meters
100 wall-ball shots
20 muscle-ups
Men: 20-lb. ball
Women: 14-lb. ball
*Scaling
Choose modifications that allow you to complete each exercise with little rest. There is a high volume of each movement. Scale back each portion so you can keep moving, even as fatigue sets in.
*Intermediate Option
For time:
Row 2,000 meters
75 wall-ball shots
10 muscle-ups
Men: 14-lb. ball
Women: 10-lb. ball
*Beginner Option
For time:
Row 1,500 meters
50 wall-ball shots
20 ring rows
Men: 14-lb. ball
Women: 10-lb. ball
