CrossFit XLT – CrossFit
STRENGTH
Every :90 x 8 sets
1 Snatch grip deadlift+ 1 sq snatch+ 1 OHS
*built to max for the day
Metcon (AMRAP – Rounds and Reps)
METCON
Every 3:00 for as long as possible, reps increase by 2 each 3:00
0:00-3:00
2 Rounds
8 C2B pull ups
8 Overhead squats (95/63)(75/43)
3:00-6:00
2 Rounds
10 C2B pull ups/ ring rows
10 Overhead squats
6:00-9:00
2 Rounds
12 C2B pull ups
12 Overhead squats
etc… until failure
CROSSFIT XLT 