CrossFit XLT – CrossFit Metcon (Weight) Thursday specialty 10 min EMOM HSPU 3-5 for experienced 2-3 intermediate 1-2 novice Sub Box HSPU 5 reps Every :90 for 10 sets 1 squat snatch + 1 OH squat Sets 1-3 – 65-70% Sets 4-6 – 70-75% Sets 7-8 – 75-80% Sets 8-9 – 85+%Read More