CrossFit XLT – CrossFit Metcon (Weight) Strength: 250m Row 20-16-12-8-4 Bench Press RX(165/113) *goal is to hit reps unbroken Metcon (Time) Metcon: 50-40-30-20-10 Unbroken Dubs 10-20-30-40-50 Russian KB Swings (53/35)Read more

CrossFit XLT – CrossFit Power Clean 15 Min to find 1 Rep MaxRead more

CrossFit XLT – CrossFit Metcon (Time) For Time (with a Partner) 80 Air Squats 80 Single Arm DB Hang Clean n Jerk (50/30 lb) 80 AbMat Sit-Ups 80 Ball slams 80 Med Ball Twists (20/14 lb) 80 Push-Ups 400 meter Run with PartnerRead more

CrossFit XLT – CrossFit Strength Back squat 5 Reps @ 50/60/65/70/75% Metcon (Time) METCON 4 RFT 21 Wallballs 15 Pull ups 9 hang power cleans(155/103)(95/63) 3 Bar MU(RX only) Rest 1 minRead more

CrossFit XLT – CrossFit Strength Every 4 min X 3 Sets 1. AMRAP front squats @75% 2. AMRAP @65% 3. AMRAP @55% Metcon (AMRAP – Rounds) METCON 3 Sets 3 Min AMRAP 12 Deadlifts(205/143)(135/93) 12 Box jumps 8 Deadlifts 8 box jumps AMRAP bar facing burpees in remaining time Rest 3min between AMRAPRead more