CrossFit XLT – CrossFit

Metcon (No Measure)

Warm Up 0-12

3:00 Run/Bike/Run

3 Rounds:

30 Plate Jumps

10 Hollow Rocks

10 Superman

Get Fit Min 20-32 (Time)

For Time

45 Burpee to Target 6″

30 Clean & Jerk 135/95

15 Bar Muscle Ups

12 Min Cap

-Short and sweet. Hold a sustainable rhythm on the Burpees all the way through. Single out the C&Js at

whatever speed you’re capable of. Immediately take your opening set of MU (or Pull Ups if you’re modifying) following the final C&J, then chunk out

the rest from there. This is a fine workout to practice BMU in the workout, as there’s nothing left afterwards. Getting a few under fatigue is probably

more beneficial than hitting a few Pull Ups – work until the cap.

(WELLNESS WOD) (Time)

For Time

30 Burpees

30 Clean & Jerk 95/65 (or less)

30 Pull Ups (any variation)

Get Strong Min 40-52 (Weight)

Jerk (any style)

In 12:00 Establish a Heavy Single

-Build at your own pace. If you’re feeling particularly strong, take a shot at a PR near the end. Use a rack or blocks

Competitor Extra (AMRAP – Reps)

5 Rounds

:30 on / 1:30 off

Max Calorie on Bike of choice

-Simple, five shots to accumulate Calories. If using a Bike Erg, you can set the damper anywhere you would like. Stand or sit and pedal. Score is total calories.