CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

3 Rounds

:30 Bike

:30 Burpee Pull Ups

:30 Rest

PARTNER WOD (AMRAP – Rounds and Reps)

AMRAP 16

20 Calorie Bike

6 Bar Muscle Ups

30 Alternating DB Snatch 50/35

1 athlete works at a time, split the reps any way

Get Powerful Min 44-56 (6 Rounds for weight)

Every 2:00 for 12:00

2 Squat Snatch

Drop and Reset

-Your first set should start at a moderate weight, focusing on

technique. Build very gradually to your goal double weight. Lift based on feel and don’t force the weight on to the bar if you’re technique isn’t holding up.