WOD

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)

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