CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

4 Rounds

:30 on :30 off

Row For Calories

Increase efforts each interval

then..

2 Rounds

10 Hang DB Snatch

5 Burpees ov DB

Get Fit Min 22-40 (Time)

For Time

40-30-20-10

Calorie Row

12-9-6-3

S-DB Devil’s Press 50/35

-2:00 Rest-

80-60-40-20

Double Unders

20-15-10-5

Hang Power Clean 95/65

18 Min Total Cap

-Ladies can hit 32/24/16/8 on the Calories to keep it closer to some of the bigger guys. Should be done part one in 7-9 minutes and part 2 in 5-7 minutes. Not everyone will finish under the cap today but you’ll get plenty of volume in along the way!

WELLNESS WOD (Time)

For Time:

30-20-10

Calorie Row

9-6-3

S-DB Devil’s Press 35/20

3:00 Rest

60-40-20

Double Unders or Singles

15-10-5

DB Hang Power Clean 35/20s

Get Powerful Min 46-56 (10 Rounds for weight)

Power Clean EMOM 10:00

3 T&G Reps

-Start heavier than your workout weight and gradually build across the EMOM until you can’t/ shouldn’t anymore.

Competitor Extra (Time)

3 Rounds

21/14 Calorie Echo/AAB

3 Pegboard Climb

Rest 3:00

-You can take as much time as you need on the Pegboard Climbs, make them for quality vs. speed- unless you’re very confident with that particularmovement.