1621 N. Kent Street, Ste. 100, Arlington, VA 22209 | info@crossfitrosslyn.com | (703) 465-8100

Monday, 9/19/16

WOD

‘Fight Gone Bad’

3 Rounds, For Total Reps in 17 minutes

  • 1 Minute Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 1 Minute SDLHP (RX: 75/55 L2: 65/35, L3: 55/25)
  • 1 Minute Box Jumps (20″/18″)
  • 1 Minute Push Press (RX: 75/55 L2: 65/35, L3: 55/25)
  • 1 Minute Row (1 Calorie = 1 Rep)
  • 1 Minute Rest
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  • Saturday, 9/23/17

    Partner WOD Saturday! For time. 400 Meter Run w/ Medball (RX: 20#/14#, L2: 20#/12#, L3: 14#/10#) 50 Medball Thrusters (RX: 20#/14#, L2: 20#/12#, L3: 14#/10#) 400 Meter Run w/ Medball 100 Hand Release Push Ups (L2: Box Push-ups) 400 Meter Run w/ Medball 200 Double Unders (L2: 150 DUs, L3: 400 singles) Run is done together. […]
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