CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

4 Rounds

:30 on :30 off

Row

*Increase intensity across each interval

Get Fit Min 20-33 (AMRAP – Rounds and Reps)

AMRAP 13

9 Deadlifts 225/155

15 Wall Balls 20/14

21/15 Calorie Row

-You should plan on completing the DL and WB unbroken each round. Be efficient and find a pace on the Row that allows you to be consistent and recover a bit for the next round.

WELLNESS WOD (AMRAP – Rounds and Reps)

AMRAP 13

9 DB Deadlifts 35/20s

15 Wall Balls (any weight)

21/15 Calorie Row

Get Strong Min 41-53 (6 Rounds for weight)

Tempo Deadlift

Every 2:00 for 12:00

3 Reps

-Regular speed from the floor, at least a :03 negative back to the ground, including the final rep of each set. This should cap how heavy you’re going to go based on needing more control over the weight

Competitor Extra (Time)

3-6-9-12-15

Devils Press 50/35s

Wall Walks

16 Min Cap

-This will start fast and end very slow. On both movements you’re essentially trying to avoid spending too much time face down on the ground. Pacing a bit early on may save you from burning out too fast. Many will not finish, just do what you can…