CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

21-15-9

Air Squat

Ring Row

Calorie on Machine

PARTNER WOD (AMRAP – Rounds and Reps)

AMRAP 15

12 Wall Balls 20/14

3 Bar Muscle Ups

Alternate complete rounds

* Try to keep movements unbroken.

Get Strong Min 42-56 (6 Rounds for weight)

Back Squat

In 14:00 Complete

3-3-2-2-1-1

-Try to find time for one quick warm up set before the first triple. Then make a decent jump on both sets of 3. The 2s and 1s should be challenging reps.

Competitor Extra (Time)

21 Thrusters 115/75

21 Calorie Bike Erg

75′ HS Walk

15/15/50′, 9/9/’25

12 Min Cap

-This may seem like a quick workout, but that Thruster/Bike combo will certainly slow you down after the first 21 of each. Play the HS Walk smart, break into 25′ increments or feel free to pirouette and

stay on your hands – I know someone will accept that challenge 🙂