CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: 4 sets: 8x Wide Grip Bench 8x Regular Bench 8x Close Grip 16 Bench/Box Dips Metcon (Time) FOR TIME: 21-15-9 Single arm DB Deadlifts Single arm DB Hang Cleans Single arm DB Step Ups Rx(50/35) scaled (40/25) *complete 21,21 21 on left side then 21,21,21 on right side....Read More

CrossFit XLT – CrossFit Warm-up (No Measure) -5 minutes stretch on your own -200m Run 2 rounds: 8 Single Leg RDL (each leg) 8 Step ups 8 Single Arm Thrusters (4/arm) Metcon (Time) 4 Rounds 21 DB Thrusters (50/35) 15 Pullups 9 Burpee Box Jumps (24/20) -Rest 2:00 after each round- Metcon (Weight) Post wod...Read More