CrossFit XLT – CrossFit

Metcon (No Measure)

Warm Up Min 0-12

3 Rounds

10 RDLs

10 Push Press

:20 HS Hold of 25′ HS Walk

Get Fit Min 20-36 (AMRAP – Reps)

In 8:00 Complete

4 Rounds

10 Deadlift 135/95

10 Shoulder to OH 135/95

then..

Max Wall Walks in remaining time

-2:00 Rest-

In 6:00 Complete

3 Rounds

10 Deadlift 135/95

10 Shoulder to OH 135/95

then…

Max Wall Walks in remaining time

-Complete three rounds of the couplet then hammer

the Wall Walks in part two. Some of you will be able to

finish the Barbell work in just a few minutes, which will

provide plenty of time on the Wall Walks. Set yourself

up for success, and not to get stuck!
Score is total wall walks

Metcon (AMRAP – Reps)

(WELLNESS WOD)

In 8:00 Complete

4 Rounds

10 DB Sumo Deadlift 35/20s

10 DB Shoulder to OH 35/20s

then

Max Wall Walks in remaining time

2:00 Rest

In 6:00 Complete

3 Rounds

10 DB Sumo Deadlift 35/20s

10 DB Shoulder to OH 35/20s

then

Max Wall Walks in remaining time

Get Strong Min 42-52 (5 Rounds for weight)

Deadlift

Every 2:00 for 10:00

5 Reps

-All 5 sets should be “working sets”, but none of them

have to be a 5RM by any means.

Metcon (AMRAP – Reps)

Competitor Extra

3 Rounds

3:00 on / 1:00 off

30/24 Calorie Bike Erg

Max Double DB Box Step Ups 24/20″ 50/35s

-Should be close to half the time on the Bike, half the

time on Step Ups. That of course can change based on

how hard you want to push the bike… Score will be

total step ups, so be smart about where you place your

efforts…