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

CrossFit XLT – CrossFit Metcon (Time) For Time 100 Double Unders 30 T2B 80 DU 25 T2B 60 DU 20 T2B 40 DU 15 T2B 20 DU 10 T2BRead more

CrossFit XLT – CrossFit Metcon (Time) Partner WOD 10-20-30-40-50-60 Cal Row Double DB S2OH (50/35) Single DB box step overs (24/20)Read more

CrossFit XLT – CrossFit Metcon (Weight) Every 2:00 x 6 sets 2 Power Snatch + 2 Hang Power Snatch Metcon (Time) Metcon: “Heavy Nancy” 5 RFT: 400m Run 15 Overhead Squats (135/95)Read more