CrossFit XLT – CrossFit Metcon (Time) For Time (with a Partner) 749 meter Row 100 Deadlifts (135/95 lb) 749 meter Row 100 Power Cleans (95/65 lb) 749 meter Row 100 KBS (53/35lb) 750 meter Row 60 Double-Unders 43 Burpees 8 Squat Clean Thrusters (135/95 lb) The rep scheme signifies: – 2,997 meters Row in total for the 2,997 civilians – 343 reps from the Barbell movements and Burpees for the 343 firefighters – 60 Double-Unders for 60 Law Enforcement Officers – 8 Squat Clean Thrusters for the 8 EMT/Paramedics who were killed in the attack.Read more

CrossFit XLT – CrossFit STRENGTH 9-7-5-3-1 Back squats 2 Min between sets *build to a heavy single Metcon (AMRAP – Rounds and Reps) METCON 13 min AMRAP 12 hang power snatch (95/63) 9 wall balls (20/14) 12 push ups 6 box jump overs (30/24)Read more

CrossFit XLT – CrossFit Strength Start a set every 2 min Touch and go power cleans+ push jerks Set 1 6+6 Set 2 5+5 Set 3 4+4 Set 4 3+3 Set 5 2+2 Set 6 1+1 Metcon (Time) METCON 21-15-9 Front squats (95/63) Pull ups Rest 3 min 9-6-3 Front squats (155/103) Bar muscle upsRead more

CrossFit XLT – CrossFit Metcon (Time) 3 RFT 500m/400m Row 1 Rope Climb/ 3 Modified 400m Run 1 Rope Climb/3 modififed *21:00 time cap *RX+ Legless Metcon (Weight) STRENGTH: Library Deadlifts 5×5 @65-75%Read more

CrossFit XLT – CrossFit Metcon (Time) With a Partner complete: 13 Clean n Jerks(135/95) 13 Burpees 13 Thrusters 13 Deficit Hand Stand Pushups (6″/3″) 13 Sumo DL High Pull 13 T2B Complex (Rt+Lt+ both feet) 13 Muscle Ups/C2B Pullups 13 T2B Complex 13 SDHP 13 Deficit HSPU/HSPU/Plyo Pushups 13 Thrusters 13 Burpees 13 Clean n Jerks *20, 23, 31, 23, 22, 20, 20, 20, 23, 25, 22, 20, 22 Synchro Air Squats between each movement. Representing age of each soldier.Read more