CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

4 Rounds

:30 on :30 off

Row for Calories

Get Fit Min 20-40 (AMRAP – Reps)

Every 2:00 for 20:00

20/15 Calorie Row or Bike

then..

Max KB Swings 53/35 or Max KB Box Step Ups 24/20″ 53/35

-In the first 2:00 you’ll complete your Calories then Max KB Swings, the next round you’ll do Max KB BSU instead. 5 Rounds of each KB movement, alternating. You should complete your Calories on the machine in about 1:00 and no more than 1:15, otherwise, scale the Calories.

WELLNESS WOD (AMRAP – Reps)

Every 2:00 for 20:00

16/12 Calorie Row or Bike

then…

Max KB Swings 35/26 or Max KB Box Step Ups 20″ 35/26

Quality Time Min 47-55 (Checkmark)

EMOM 8

Min 1 – Tall Plank Hold

Min 2 – Wall Sit

-Accumulate as much time as you can in each hold within the minute window. Break as needed and transition quickly.

Competitor Extra (Time)

5-4-3-2-1

Wall Walks + WF HSPU*

10-8-6-4-2

Alternating DB Snatch 70/50lb

*1 WF HSPU at the top of each WW