CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

2:00 Bike or Row

then

3 Rounds

10 RDLs

10 Push Ups

PARTNER WOD (AMRAP – Rounds and Reps)

AMRAP 20

30 Calorie Bike (or Row)

20 Deadlift 185/135

20 Strict HSPU

P1 athlete works while P2 rests, share reps any way and switch working athlete at any time.

Get Powerful Min 45-54 (6 Rounds for weight)

Deadlift

Every :90 for 9:00

3 Reps

Build across sets

-The DLs don’t need to build to a new 3RM or anything like that. You just need to have control of heavy weight from the ground to your hip and back to the ground again. No bouncing and no dropping from the top.