CrossFit XLT – CrossFit Metcon (Time) PARTNER WOD 60 Cal row 60 Box jump overs 60 shoulder to overhead (135/93) 60 wallballs (20/14) 60 pushups 60 wallballs 60 shoulder to overhead 60 box jump overs 60 cal rowRead more

CrossFit XLT – CrossFit STRENGTH 12:00 EMOM Even 15/12 cal bike Odd 3 Squat cleans @60% of 1RM Metcon (AMRAP – Rounds and Reps) METCON 9 Min AMRAP 10 Pullups 15 Sumo deadlift high pulls (70/53)(53/35)(44/26) 10 Single arm KB thrusters (5/side) 15 Russian KB swingsRead more

CrossFit XLT – CrossFit Metcon (Time) METCON 21-15-9 Deadlift (185/123) HSPU Rest 1 min 50-40-30-20-10 Abmat sit ups Single DB step ups (50/35) (24/20) Rest 1 min 21-15-9 Alt. DB snatch (50/35) T2B/K2CRead more

CrossFit XLT – CrossFit Metcon (Time) For time: 100 bench press for time (155/103) (135/95)(105/63) *Every time you break perform a 200m Row and 1 legless rope climb (3 scaled rope climbs) *pick a weight you can do 5-10 reps unbroken, do not want to make this too easy but also do not want to ma Metcon (Weight) Optional Post WOD strength: Strict Press 10-8-6-4-2-2Read more

CrossFit XLT – CrossFit Metcon (Weight) Strength: Back Squat 4×5 @75% of 1RM Metcon (Time) METCON: 10 RFT: 5 Bar facing burpees 3 Power Snatch (135/93) (105/63)Read more