CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

3 Rounds

200m Row

20 Lateral Hops over Barbell

5 Front Squats w/ :03 hold in bottom

Get Fit Min 20-35 (Time)

For Time

30 Front Squats 95/65

250/200m Row (or 200m Run)

30 Box Jumps 24/20″

250/200m Row (or 200m Run)

then..

20/250m/20/250m

then..

10/250m/10/250m

15 Min Cap

-Having a solid Front Rack will pay off huge in a

workout that you need to spend a lot of time in it. Even

though the weight is on the lighter side, having a full

grip on the bar will allow for more ability to brace

through each rep and avoid fighting those dipping

elbows each time. On the Box Jumps, step down after

opening your hips fully at the top.

WELLNESS WOD (Time)

For Time

30 Goblet Squats 35/20

250/200m Row (or 200m Run)

30 Box Jumps 20″

250/200m Row (or 200m Run)

20/250/20/250, 10/250/10/250

Get Strong Min 43-55 (Weight)

Front Squat

In 12:00 establish a Heavy Double

-With limited time, I would suggest sticking with

doubles from start to finish and using a lot less rest

between the lighter sets as you build.

Competitor Extra (4 Rounds for reps)

Every 2:00 for 8:00

5 Rope Climb

Max Wall Balls 20/14 10′

-Some of you may need to drop to 4 or even 3 climbs

to make sure you have :30 at an absolute minimum on

the Wall Balls each round. Also keep in mind that the

fatigue round after round will make each following 2

minutes more difficult than the last…