January 20, 2016
0
Compass CrossFit – GPP WOD
What to Expect: Benchmark your fitness
Choose A, B or C
Jan. Warm-up (No Measure)
5 movements, max effort, one minute each and 20 seconds transition.
Double-unders
Pull-ups
Burpees
Wall-Balls
Box Sprints
Cash out = 5 Wall Assaults
A: The R16 Cluster Test, Level III (AMRAP – Reps)
3 Minute Max Calorie Row
1 Minute Mandatory Rest
3 Minute Max REPS Cluster, 155/105-lb.
1 Minute Mandatory Rest
3 Minute Max Calorie Row
B: The R16 Cluster Test, Level II (AMRAP – Reps)
3 Minute Max Calorie Row
1 Minute Mandatory Rest
3 Minute Max REPS Cluster, 95/65-lb.
1 Minute Mandatory Rest
3 Minute Max Calorie Row
C: The R16 Cluster Test, Level I (AMRAP – Reps)
3 Minute Max Calorie Row
1 Minute Mandatory Rest
3 Minute Max REPS G2OH, 55/35-lb.
1 Minute Mandatory Rest
3 Minute Max Calorie Row
