CrossFit XLT – CrossFit
Metcon (Time)
METCON
3 Rounds For Time
7 DB hang clean and jerks(right arm)
7 DB OH lunge (right arm)
7 DB hang clean and jerk (left arm)
7 DB OH lunge (left arm)
14 GHD sit ups
7 DB snatch (right arm)
7 DB snatch (left arm)
7 DB OH squat (right arm)
7 DB OH squat (left arm)
14 GHD situps
50/35
Metcon (No Measure)
Post WOD Strength
3 Sets
10 Monster Walk (10X left/ 10x right)
10 single leg DB RDL (each leg)
10 single leg hip bridge (each leg)
CROSSFIT XLT 