CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

4 Rounds

:30 on 30 off

Calorie Row

then

3 Rounds

:10 HS Hold

10 Hang Power Cleans

PARTNER WOD (3 Rounds for time)

From 0:00-12:00

110/85 Calorie Row

20 Strict HSPU

10 Power Cleans*

12:00-22:00

90/70 Calorie Row

15 Strict HSPU

8 Power Cleans

22:00-Finish

70/65 Calorie Row

10 Strict HSPU

6 Power Cleans

Goal 10:00, 8:00, 5-6:00

-Share the reps anyway! One athlete works at a time. Choose a PC weight you can share with your partner. Score is each separate set.

Competitor Extra (6 Rounds for weight)

Bench Press

5-5-5-5-5-5

16 Min Cap

-Two sets moderate, two sets, heavy-ish, two sets that you should probably have a spotter…