WOD

CrossFit XLT – CrossFit

Metcon (Time)

Dukes Good Boy WOD

3 Rounds each

Partner 1

100m Double DB overhead carry

5 Devils Press

Partner 2

Stay

4 Rounds each

Partner 1

100m Farmers carry

10 double DB snatch

Partner 2

Stay

5 Rounds each

100m medball run

15 Wallballs

Partner 2

Stay

DB(50/35) WB(20/14)

Partner 1 completes the work while Partner 2 rests, then they switch. Each partner completes the designated number of rounds for each movement before they move to the next

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