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Saturday, 4/29/17

WOD

20 Minute AMRAP of

  • 5 Thrusters (RX: 95#/75#, L2: 75#/55#, L3: 65#/45#)

and

1 Round of Cindy

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats

WOD

Squat Clean

1-1-1-1-1-1 then 1+ at 50% of last set of 1

*+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!)

5 RFT of

  • 5 DB Clean and Jerks (RX: 45#/35#, L2: 35#/25#, L3: 25#/15#)
  • 10 DB Walking Lunges (RX: 45#/35#, L2: 35#/25#, L3: 25#/15#)
  • 100 Meter Farmer’s Carry w/ DB (RX: 45#/35#, L2: 35#/25#, L3: 25#/15#)

WOD

15 Minute AMRAP of

  • 15 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 10 Squat Snatches (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • 5 Strict Handstand Push-ups (L2: w/pad, L3: 10 Seated DB Press)

WOD

Deadlift

4-4-4-4-4-4 then 4+ at 60% of last set of 4

*+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!)

18 Minute EMOM of

  • Odd Minute: Calorie Row
  • Even Minute: 8 Alternating DB Snatches (RX: 45#/25#, L2: 35#/15#, L3: 25#/10#)

Score = Calories

WOD

5 RFT of

  • 200 Meter Run
  • 2 Rope Climbs (L2: 1 Rope Climb, L3: 4 Rope Get-ups)
  • 15 Hollow Rocks

WOD

Pull-up Skill Complex

x5 of

  • 3 Strict Pull-ups
  • 3 Kipping Pull-ups
  • 3 Butterfly Pull-ups

4 RFT of

  • 50 Double Unders
  • 12 Back Squats (clean from the ground)
    • Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#

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Today’s WOD

  • Saturday, 4/29/17

    WOD 20 Minute AMRAP of 5 Thrusters (RX: 95#/75#, L2: 75#/55#, L3: 65#/45#) and 1 Round of Cindy 5 Pull-ups 10 Push-ups 15 Air Squats
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