Announcements

LABOR DAY SCHEDULE: 7A, 8A, 9A

CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

21-15-9

Air Squats

Push Ups/ knee pushups

then

3 Rounds

5 Strict Pull Ups/ring rows

:30 Wall Sit

PARTNER WOD (Time)

For Time:

P1 400m Run

then

P2 400m Run

into

20 Rounds*

3 Handstand Push Ups

6 Pull Ups

9 Air Squats

*Alternate complete rounds w/ partner (10 each)

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

Every 2:00 x 12:00

Complete 1 Set of

3 Power Clean + 3 Squat Cleans

3/3, 2/2, 2/2, 1/1, 1/1

-The Power Cleans should be T&G and the Squat Cleans should

be T&G. You CAN take a quick break between the PC and SC if

you want, or go straight through for all the reps in that given set –

it will get easier to do once the reps go down…

Metcon (No Measure)

Competitor Extra

EMOM 9

:30 V-Ups / :30 Rest

:30 Barbell Bicep Curls / :30 Rest

:30 Arnold Press / :30 Rest

Rotate movement OTM (3 Rounds)

-The amount of reps don’t matter as much as the quality of the

movement. You should be able to move with control across the

majority of the :30. Choose your weights accordingly.