WOD

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

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