CrossFit – Sat, Dec 2

CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

200m Run then

2 Rounds

10 Muscle Snatch w/ empty bar

10 Overhead Squats :20 Nose and Toes Hold

PARTNER WOD (No Measure)

6 Rounds

4 Bar Muscle Ups

6 Strict HSPU

8 Hang Clean & Jerk 115/75


100 Calories on Bike

*P1 Works on Metcon, P2 Completes Calories. Switch after completing a full round of Metcon. Once either is finished you can switch working athlete any time. 15 Min Cap

Get Powerful Min 46-56 (Weight)

Clean n Jerk “Ladder Style”


1 Rep

*Increase as you feel comfortable. Start at 60-70% of CnJ max