CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

-Dynamic warm up

3 Rounds

100m Run

10 Empty Bar OHS w/ :01 Pause in Bottom

5 Bar Facing Burpees

PARTNER WOD (AMRAP – Rounds and Reps)

AMRAP 20

200m Run

10 Bar Facing Burpees

10 Overhead Squat 115/75

-Alternate movements with your partner (P1 – Run, P2 – Burpees,

P1 – OHS, P2 – Run, etc..)

Get Strong Min 47-55 (8 Rounds for weight)

Squat Snatch EMOM 8

1 Rep

-This is going to start quickly after the metcon ends. Start light and gradually build. Don’t worry about going heavy, just try to focus on technique and feedback provided by coaches.

Competitor Extra (No Measure)

Row

3 Rounds

3:00 for Meters

1:00 Rest

2:00 for Meters

1:00 Rest

1:00 for Meters

1:00 Rest

Start over on the 3:00 on round 2 and 3