WOD

CrossFit XLT – CrossFit

Strength

Pause back squats (3 second pause at bottom)

5X3 @ 65-75% of 1 RM

Metcon (AMRAP – Rounds and Reps)

WOD

4 Rounds

3 Min AMRAP

20 DB bench press (50/35)

20 Medball cleans (20/14)

Max hand release push ups/T2B

Rest 2 Min

Alt PU and T2B each round

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