WOD

CrossFit XLT – CrossFit

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STRENGTH

Every 3 min X 5

6 Burpees over the bar

4 Snatches or cleans @60-75%

*pick movement you want to work on

Metcon (AMRAP – Rounds and Reps)

METCON

16 min AMRAP

50 ft handstand walk/5 wall walks

300m row

20 Alt DB snatch (50/35)

5 muscle ups/10 pull ups

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