CrossFit XLT – CrossFit Metcon (Calories) Partner WOD AMRAP in 32 min Every 2 min 8 wallballs (20/14) 8 handstand push ups 8 power cleans 8 shoulder to overhead remainder max cals on bike/row *alt rounds between bike and rowRead more

CrossFit XLT – CrossFit STRENGTH In a 12 min window Find 4RM front squat starting from the floor Metcon (Time) METCON 3-6-9-12-15-18 Pull ups thrusters (95/63)(75/45)Read more

CrossFit XLT – CrossFit STRENGTH 5 Sets 5 Deadlifts @70% 4 seated box jumps Metcon (AMRAP – Rounds and Reps) METCON 6 min AMRAP 12 KB swings (70/53)(53/35) 24 dubs/singles At the 10 min mark 6 min AMRAP 12 wallballs (20/14) 24 dubs/singlesRead more

CrossFit XLT – CrossFit Metcon (Weight) Push Ladder 4 Sets: 6 @65% 4 @ 70% 2@ 75% Rest 2:00 between sets Metcon (Time) 2RFT 30/24 Cal Row 100ft single arm OH lunge(50/35) 30 T2B/leg raises 6 wall walks Rest 3 minutesRead more

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: Every :90x 6 sets 3 Back Squats @75-80% Metcon (Time) Metcon 6 RFT 200M Run 8 Burpee Box Jumps (24/20) 5 Squat Snatch (135/93)(95/63)Read more