CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

3 Rounds

10 Empty Bar Strict Press

10 RDLs

20 Walking Lunge Steps

PARTNER WOD (Time)

For Time

50 Shoulder to OH 135/95

100 Deadlift 135/95

150 S-DB Box Step Ups 24/20″ 50/35

P1 – Works on chipper

P2 – Runs 100m

then switch

20 Min Cap

Get Strong Min 43-56 (5 Rounds for weight)

Deadlift

In 13:00 Complete

4-4-4-2-2

-Add a little tempo to the eccentric portion of the lift and keep control on your T&G sets. Make sure you even control the last rep back to the ground as well. You’ll be going lighter than normal due to the control and tempo.