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Teams of two. Only one team member working at a time and can switch at anytime.

15 minute AMRAP of:

  • 20 KB Swings (1.5 pood/1 pood)
  • 20 Hand Release Push Ups
  • 20 SDHP (with KB)
  • 20 Team Synched Sit-ups

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  • 20 Squat Snatches

30 minute time limit. Score = total combined weight snatched. If you snatch more than 20 reps, only count the top 20 reps in weight towards your score. 

Rest

  • 50 GHD Sit-ups

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Perform the following tests:

  • L-Sit for time
  • Handstand walk for distance
  • Weighted pull-up for load (strict)
  • 2min Snatch for reps (75#/45#)

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Skill

Thrusters

WOD

  • 10 Thrusters (RX: 135#/95#, L2: 115#/75#, L3: 95#/65#)
  • 200 Meter Run
  • 20 Thrusters
  • 400 Meter Run
  • 30 Thrusters 
  • 800 Meter Run

For Time!

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Don’t forget to RSVP by Thursday, November 6th to attend a bowling party with us! Get to know your fellow Verve and CrossFit Rosslyn members while showing off your bowling skills at Pinstripes in Georgetown. 

WOD

“J.T.”

21-15-9 reps of:

RX:

  • Handstand push-ups
  • Ring dips
  • Push-ups

L2:

  • Handstand push-ups with Pads
  • Band Ring dips
  • Push-ups

L3:

  • Wall Walks
  • Band Ring dips
  • Knee Push-ups

Performance WOD

For time:
15 Dumbbell burpee box-overs (45# DB with 24″ box/ 30# DB with 20″ box)
15 Deadlift (315#/225#)
15 OH squats, (155#/115#)
15 Muscle-ups

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Today’s WOD

  • Wednesday, 11/22/17

    WOD 5 RFT of 400 Meter Run 7 Deadlifts (Rx: Body Weight, L2: 80% Body Weight, L3: 60% Body Weight)
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