CrossFit XLT – CrossFit
Metcon (Time)
Open prep
18.3
2 rounds for time
100 DU/SU
20 Overhead squats (115/83)
100 DU/SU
12 Ring muscle ups/C2B pullups
100 DU/SU
20 Db snatches (50/35)
100 DU/SU
12 Bar muscle ups
Post WOD
Back squats
7×3@70%
*25 banded good mornings every other set
CROSSFIT XLT 