CrossFit XLT – CrossFit
Metcon (Time)
METCON
3 Sets
2 Rounds for time
5 bar muscle ups
5 hang squat snatches(135/95)
10 pull ups
10 shoulder to overhead
rest 2 min between sets
Strength
4-5 Sets
8 bench press
12 GHD sit ups
WOD
METCON
3 Sets
2 Rounds for time
5 bar muscle ups
5 hang squat snatches(135/95)
10 pull ups
10 shoulder to overhead
rest 2 min between sets
4-5 Sets
8 bench press
12 GHD sit ups
CROSSFIT XLT 