CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

EMOM 9

1. 5 Burpees + 8 Alternating DB Snatch

2. :20 HS Hold

3. 15/12 Calorie Row

Quality Time Min 16-24 (No Measure)

Turkish Get-Ups

-Practice the KB or DB Turkish Get-Up, then

accumulate 10-12 reps per side within a 5:00

minute working window

Get Fit Min 33-53 (AMRAP – Reps)

5 Rounds

1:00 Kettlebell Swings 53/35

1:00 Wall Walks

1:00 Calorie Row

1:00 Rest

-Stop a few seconds short in each :60 window to

allow time to transitions straight into the next

movement at the top of the minute. Accumulate

total reps for your score of the day.

WELLNESS WOD (AMRAP – Reps)

5 Rounds

1:00 Kettlebell Swings 35/26

1:00 Wall Walks (to any height)

1:00 Calories (on machine of choice)

1:00 Rest

Competitor Extra (Weight)

Bench Press + Push Ups

In 12:00 Establish a 3RM

-Add in a set of 5-8 Push Ups (fixed or ring) after

each bench set to add to the difficulty