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

Wednesday, 12/20/17

WOD

Today’s Skill: Muscle-up Practice/Progressions
“3 Round Nancy + Helen”
For time:
3 Rounds of:
  • 400m
  • 15 Overhead Squats (Rx:95#/65#, L2:65#/45#, L3:45#/30#)
*THEN – NO REST*
3 Rounds of:
  • 400m
  • 21 KB Swings (Rx:55#/35#, L2:35#/25#, L3:25#/15#)
  • 12 Pull-ups (L2/L3: Strict Banded Pull-ups)
*30 Minute Time Cap*
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Today’s WOD

  • Partner WOD Saturday! // 1/20/18

    *Partner WOD* 30 Minute AMRAP: Partner 1 – Row 500m Partner 2 – AMRAP of: 5 Pull-ups (L2/L3: Banded Pull-ups) 10 Push-ups 15 Air Squats *Switch after Partner 1 completes 500m Row* Score = Total rounds Partner 2 completes
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