CrossFit XLT – CrossFit

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Warm-up (No Measure)

Warm up w/empty bar

10 Muscle Cleans

10 Front Squats

10 Strict Press

10 BTN Snatch grip Push Press

10 Overhead squats

10 Muscle Clean and Press

The Other Total (Total Weight)

Clean (1 Rep Max)
Bench Press (1 Rep Max)
Overhead Squat (1 Rep Max)

Metcon (AMRAP – Rounds and Reps)


2×3:00 AMRAP

1 Legless Rope climb

10 Hand Release Push ups

*Rest 1 minutes between Amraps*

*scale legless to regular rope climbs or 2 modified rope climbs

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