CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

3 Rounds

15 Calorie Row

12 Hollow Rocks

9 Wall Balls

Get Fit Min 20-35 (Time)

For Time

10-20-30-40

Calorie Row*

Wall Balls 20/14 10’/9′

*Ladies Row (8/16/24/32)

-15 Min Cap

-This is just as much of a mental test as a physical test.

Keep transitions fast and rest mid WB sets if needed.

You can always keep the Rower moving at least

somewhat. Those of you who can, should go UB on the

WB and “recover” on the Row.

Get Strong Min 43-56 (Weight)

Front Squat

In 13:00 Complete

10 Reps @ 50% 1RM

then

Find a 5RM in remaining time

-The 10 @ 50% is just to make sure you’re plenty

primed and warm for the few attempts at the heavy set

of 5. You should try to hit your 10 UB, but you can

break them up with a rack if/when needed.