CrossFit – Wed, Oct 11

CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

3 Rounds

3 Strict Pull Ups

6 Push Ups

9 Air Squats


15 RDL w/ empty bar

Get Fit Min 24-54 (AMRAP – Rounds and Reps)

On a 30:00 Running Clock: “Cindy”


5 Pull Ups

10 Push Ups

15 Air Squats

Rest 2:00

Metcon (Weight)

21 Deadlifts 185/135

15 Deadlifts 225/155

9 Deadlifts 275/185

Find a heavy Deadlift triple if any time remains

-Cindy retest! If you’ve done Cindy before, you know what you’re going for. If this is your first time, your goal should be to keep a steady pace, so that your first round is the same split as your last round. After Cindy, you will rest 2:00 before moving onto the Deadlifts. The 21-15-9 weights can (and should!) be scaled to prep your legs for a heavy triple.

WELLNESS WOD (AMRAP – Rounds and Reps)

On a 30:00 Running Clock



5 Pull Ups

10 Push Ups

15 Air Squats


5×3 Deadlifts

Competitor Extra (Time)

30 50′ Shuttles (25′ down and back)

9 Rope Climbs 15′

20 Shuttles

6 Rope Climbs

10 Shuttles

3 Rope Climbs

18 Min Cap

-10 Shuttles should take about :60 if you’re moving “fast” :75 if you’re in a “metcon pace”. A solid goal is to shoot for 3 Rope Climbs per minute or better throughout the piece. Extra time is built into the cap incase you end up slowing down dramatically near the end.