CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

2 Rounds

200m Run

15 Muscle Cleans/Front Squats (switch 2nd round)

15 Jumping Pull Ups

Get Fit Min 20-30 (AMRAP – Rounds and Reps)

AMRAP 10

10 Hang Power Cleans 95/65

10 Chest to Bar Pull Ups

10 Front Squats 95/65

10 Chest to Bar Pull Ups

-Light weight, high speed. You should be UB on the

barbell (and maybe the pull ups) through at least

the first half of this workout. Your only rest will be

based on how you decide to transition from

movement to movement. If there is a spot to break,

it’s the Pull Ups. It’s easy to hop up and down quick

with minimal extra rest.

WELLNESS WOD (AMRAP – Rounds and Reps)

AMRAP 10

10 DB Hang Cleans 35/20s

10 Pull Ups (any variation)

10 DB Front Squats 35/20s

10 Pull Ups (any variation)

Get Powerful Min 37-53 (8 Rounds for weight)

Front Squat

Every 2:00 for 16:00

4-4-3-3-2-2-1-1

-Consider this a “Heavy Day” when it comes to

Front Squats. There is plenty of rest between these

small sets. Use the 4s and 3s to hit moderate sets

and build your weights. The 2s and 1s should all be

challenging!

Competitor Extra (Time)

3 Rounds

30/20 Calorie Bike

30 Alternating Pistols

14 Min Cap