CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: Thrusters 8×3 *building to a 3 rep max from the rack Metcon (AMRAP – Reps) 10:00 AMRAP 2 Front Rack Lunges (135/93) 2 Box Jump Overs 2 Burpees to a target *increase reps by 2 every round.Read more

CrossFit XLT – CrossFit Metcon (Calories) Partner WOD Double DT 10 rounds you go I go 12 deadlift (135/93) 9 hang power cleans 6 push jerks non working partner rows for cal *score is total calsRead more

CrossFit XLT – CrossFit Metcon (Time) METCON 4 RFT 30 Wallballs (20/14)(14/10) 20 russian KBS(70/53)(53/35) 100 dubs/150singles rest 1:30 Strength E2MOM X 5 sets 3 back squats @65-75% *3 sec pause on first repRead more

CrossFit XLT – CrossFit STRENGTH 12 Min EMOM Alt between 5 Deadlifts@ 70% 10-12 T2B/K2C Metcon (AMRAP – Rounds and Reps) METCON 12 min AMRAP 18 Pull ups 12 overhead squats (115/83)(95/63) 60 ft handstand walk/bear crawlRead more

CrossFit XLT – CrossFit Metcon (AMRAP – Reps) CONDITIONING: 3 Rounds For Total Reps: 1:00 work/:30 rest -Cal Row -Box Jump Overs (24/20) -Cal Ski -Burpee Box Jumps -DB Hang Power Snatch(50/35)(35/20) -DB Step Overs Metcon (No Measure) CORE FINISHER: 3 Rounds: 30 Lying Toe Touches (weighted) 30 Pike Overs 30 Heel Touches -REST 1-2 MIN BTWN SETSRead more