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Saturday, 4/22/17

WOD

    5 RFT of

    • 10 Push Jerks (RX: 135#/95#, L2: 115#/75#, L3: 95#/65#)
    • 200 Meter Run
    • 10 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)

    WOD

    Overhead Squat

    5-5-5-5-5 then 5+ at 50% of last set of 5

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

    4 RFT of

    • 500 Meter Row
    • 12 Overhead Squats (Rx: 95#/65#, L2: 75#/45#, L3: 65#/35#)

    WOD

    For Time:

    3-6-9-12-9-6-3 of

    • Deadlift (RX: 245#/185#, L2: 225#/155, L3: 185#/115#)
    • Bar Hop Burpees

    WOD

    Press

    2-2-2-2-2 then 2+ at 70% of last set of 2

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

    5 Rounds of

    • 20 DB Medball Chest Press (RX: 45#/25#, L2: 35#/15#, L3: 25#/10#)
    • Max Unbroken Strict Pull-ups (L2/L3: Strict Pull-ups w/ band)

    Score = total number of pull-ups completed.

    WOD

    For time:

    • 50 Russian KB Swings (RX: 70#/55#, L2: 55#/35#, L3: 35#/25#)
    • 40 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
    • 30 Abmat Sit-ups
    • 40 Russian KB Swings
    • 30 Box Jumps
    • 20 AbMat Sit-ups

    then

    600 Meter Run

    WOD

    Front Squat

    3-3-3-3-3-3 then 3+ at 70% of last set of 3

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

    30-20-10 of

    • DB Thrusters (RX: 30#/20#, L2: 25#/15#, L3: 15#/10#)
    • Toes-to-Bar (L2: K2E, L3: Knee Raises)

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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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