CrossFit XLT – CrossFit Metcon (Time) 3 rounds each 15/12 cal row 12 clean n jerks (115/83) 9 bar facing burpees 6 power snatches 3 bar facing burpees *one partner works at a timeRead more

CrossFit XLT – CrossFit STRENGTH 6 sets 6 Back squats @ 65-70% Building to a max height box jump between sets Metcon (Time) WODAPALOOZA Qualifier METCON 10 down to 1 Toes 2 bar/Knees 2 chest Devils Press (50/35)(30/20)Read more

CrossFit XLT – CrossFit STRENGTH Barbell Conditioning E2MOM X 7 4 deadlift + 3 power cleans + 2 shoulder to overhead *unbroken complex* Metcon (AMRAP – Rounds and Reps) 3 Min AMRAP X3 3 bar muscle ups/ burpee pull ups 9 wall balls (20/14)(14/10) rest 1:30 between AMRAPsRead more

CrossFit XLT – CrossFit 1-Mile Run (Time) Max Effort 1-Mile Run Metcon (Time) For Time: 30-20-10 Calorie Row Box Jumps (24/20) Hang snatch (95/63)(75/53)Read more

CrossFit XLT – CrossFit Metcon (Weight) 15:00 to establish 1 Rep Max Front Squat Metcon (AMRAP – Reps) 13:00 EMOM 6 C2B Pullups/Pullups/ ring Rows 6 push ups Amrap front rack lunges (115/83)(85/53)Read more