CrossFit – Wed, Dec 6

CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

3 Rounds

100m Run

10 Kip Swings/Kipping PU/Strict Pull Ups

10 Empty Bar Muscle Cleans/Front Squats/Hang Squat Cleans (rotate through the variations each round – 1st Kip and MC, etc..)

Get Fit Min 20-40 (AMRAP – Rounds and Reps)


200m Run

5 Bar Muscle Ups

5 Squat Cleans 155/105

-Simple plan of attack, steady on the Runs, UB on the Bar MU, and singles on the Squat Cleans. Weights and reps can change based on need to keep moving! Strict Pull Ups (maybe sCTB for some) are a good sub for the BMU today

WELLNESS WOD (AMRAP – Rounds and Reps)


200m Run

5 Pull Ups (any variation)

10 Medball Cleans 20/14

Get Strong Min 45-55 (Weight)

Squat Clean EMOM 10

1 Rep

Build to a heavy single in 10 reps

-You can start at or above your metcon weight, making a very gradual and hopefully consistent climb to the single of the day

Competitor Extra (Time)

“Crossover Single Flight Simulator”

For Time


Unbroken Crossover Singles

If you trip, start that set over at zero -You must stop and then begin the next set after completing each UB set – you can’t go straight through…