CrossFit XLT – CrossFit Metcon (Time) Partner WOD 3 Rounds 30 partner plank over burpees 30/21 Cal row 30 pullups 30 Wallballs (20/14)Read more

CrossFit XLT – CrossFit STRENGTH 25 reps for time Back squats @70% :90 sec rest each break Metcon (AMRAP – Rounds and Reps) 7/5/3 min AMRAP 16 box jump overs (24/20) 12 double DB cleans (50/35) (35/20) 8 double DB box step overs Rest 2 min between AMRAP *pick up where you left offRead more

CrossFit XLT – CrossFit Metcon (Time) METCON 4 RFT 75 dubs/100 singles 15 shoulder to overhead (115/83) 15 toes to bar STRENGTH 6 Sets 6 deadlifts @60-65% 5/side reverse goblet lungesRead more

CrossFit XLT – CrossFit Metcon (Time) 2x 300m run 2x 400m run 2x 300m run *1 min rest between intervals350/300m row 500/450m row HSPU 6 sets :30 AMRAP HSPU/ DB bench press 1:00 restRead more

CrossFit XLT – CrossFit Strength 10 Min EMOM 3 front squats @60% *tempo down, speed on the way up Metcon (Time) METCON 3RFT 3 bar muscle ups 6 clusters (135/93) 9 pullups 12 bar facing burpees 9 pullups 6 clusters 3 bar muscle ups *rest 2 min between roundsRead more