WOD

CrossFit XLT – CrossFit

Muscle up/Pull up accessory work

4 Sets:

5-7 Muscle up/Jumping muscle ups/ 2x jumping pullups

15 Banded lat pull downs

15 Kips

5-7 strict pullups/10-14 ring rows

Metcon (AMRAP – Rounds and Reps)

6 Min Amrap

2 Deadlifts (185/123)

2 Box Jumps (24/20)

*Add 2 reps every round