WOD

CrossFit XLT – CrossFit

Strength

Back Squat

Part A

Build to a heavy single around 85-90%

Part B

4 Sets

1 Pause back squat+3 back squats @60-65%

Metcon (Time)

METCON

4 RFT

80 DUBS/140 Singles

10 Burpee box jump overs 24/20

15 Shoulder to overhead (135/95)(95/65)

2 Min rest

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