CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

2 Rounds

10 Empty Bar Strict Press

10 RDLs

5 Strict Pull Ups / Kipping (2nd rd)

Get Fit Min 20-36 (Time)

10 Rounds (16 Min Cap)

3 Shoulder to Overhead 185/135

5 Deadlifts

7 Chest to Bar Pull Ups

-The focus should be unbroken sets across the entire workout to the best of your abilities. Choose weight and Pull Up skill accordingly. If you need to break the Pull Ups near the end into 2 sets, that’s alright too.

PARTNER WOD (Time)

20 Rounds

3 Shoulder to Overhead 185/135 (135/93)

5 Deadlifts

7 Chest to Bar Pull Ups/Pullups/Jumping Pullups

-Partner completes full round then switch (can extend time cap)