WOD

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

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