CrossFit – Sat, Dec 16

CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

2:00 Steady Bike


2 Rounds

50 Single Unders

10 S-Leg KB or DB Deadlift (5/side)


Buy in: 70/50 Calories on Echo/AAB

12 Rounds (6 Rounds Each)

40 Double Unders

10 Deadlifts 185/125

Buy out: 70/50 Calories on Echo/AAB

*Share the bike calories anyway. Alternate complete rounds of the Double Unders and Deadlifts

Get Strong Min 45-55 (4 Rounds for weight)


Every 2:30 for 10:00

5 Heavy Reps

-All 4 sets should be at a working weight. Take one set heavier than your metcon weight then adjust based on feel for that first set of 5 on the clock.