September 14, 2016
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Compass CrossFit – GPP WOD
2015 Sept. Warm-up (No Measure)
15 Sit-ups, 10 Burpees, 5 Pull-ups
10 Good Mornings, 45-lb.
15 Sit-ups, 10 Burpees, 5 Pull-ups
10 Overhead Squats, 45-lb.
15 Sit-ups, 10 Burpees, 5 Pull-ups
10 Shoulder Press, 45-lb.
*20 Burpee penalty if time cap is exceeded.
LVL1: Metcon (AMRAP – Rounds)
Min 1-3:
4 Ring Muscle-ups
12 Back Squats w/o rack, 155/115-lb.
Min 4-6:
4 Ring Muscle-ups
10 Back Squats, 185/135-lb.
Min 7-9:
4 Ring Muscle-ups
8 Back Squats, 225/155-lb.
-via @emomoftheday
A point is awarded for each 3 minute couplet completed, resulting in a maximum points available of 3. Choose your weight wisely.
LVL2: Metcon (AMRAP – Rounds)
Min 1-3:
12 Pull-ups & Push-ups
12 Back Squats w/o rack, 135/95-lb.
Min 4-6:
12 Pull-ups & Push-ups
10 Back Squats, 155/115-lb.
Min 7-9:
12 Pull-ups & Push-ups
8 Back Squats, 185/135-lb.
