CrossFit XLT – CrossFit

CORE: Metcon (No Measure)


8 rounds :20 work/:10 rest

– Bicycle kicks

– Shoulder Tapscott

– Russian Twist

*complete 8 rds of each movement before moving to next

Metcon (Time)


100 Dubs/150 singles

5 Deadlift (225/155)

50/40 cal row/bike

5 Deadlift

50 medball step ups (20/14)(24″/20″)

5 Deadlift

25 pull-ups/ring rows

5 Deadlift

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