CrossFit XLT – CrossFit
Warm-up (No Measure)
6:00 AMRAP
Run down and back
10 Step Ups
10 Air Squats
10/side Single leg KB RDL
5 Pushups
Metcon (AMRAP – Reps)
RX Option
30:00 EMOM
1 – 15 burpees
2 – 3 Power Cleans @185/123 & Max Muscle ups in remaining time
3 – rest
Intermediate option
1-10 burpees
2- 3 Power Cleans @ 135/95 & Max pull-ups
3-Rest
Beginner Option
1- 7 burpees
2- 3 Power Cleans @ 95/63 Max Ring Rows/Jumping Pullups
CROSSFIT XLT 