Compass CrossFit – GPP WOD
Fran Warm-up (No Measure)
3 Rounds of:
3 Strict Pull-ups
3 Kipping Pull-ups
3 Toes 2 Bar
1 Duck Walk
3 Med-ball Cleans
3 Wall-ball Shots
3 Med-ball Slams
AGOQ Workout 2 (2018) (Time)
4 rounds for time of:
25 chest-to-bar pull-ups
5 cleans
Men: 245 lb.
Women: 170 lb.
*Power cleans or squat cleans are acceptable for this one.
*Scaling-
This workout contains a high volume of chest-to-bar pull-ups and a substantial dose of heavy lifting. Reduce the pull-up reps and modify the movement so that each round takes no more than 3-4 sets to complete. Reduce the weight on the clean so that it is still heavy for you but light enough that you can cycle the reps with minimal rest.
*Intermediate Option
4 rounds for time of:
25 pull-ups
5 cleans
Men: 155 lb.
Women: 105 lb.
*Beginner Option
4 rounds for time of:
15 ring rows
5 cleans
Men: 95 lb.
Women: 65 lb.
