CrossFit XLT – CrossFit Back Squats (4×10 Reps @60% of 1RM) Metcon (AMRAP – Reps) ALT. EMOM FOR 4 RDs 1)Calorie Row 2)DB Bench Press (50s/35s) 3)Pullups/Ring Rows 4)REST *Score is total repsRead more

CrossFit XLT – CrossFit Metcon (Weight) Strength: Back Squats 4x 10 @ 60% Metcon (AMRAP – Reps) ALTERNATING EMOM X 4 ROUNDS 1)CAL ROW 2)DB BENCH PRESS (50s/35s) 3)PULLUPS/RING ROWS 4)REST *score is total repsRead more

CrossFit XLT – CrossFitRead more

CrossFit XLT – CrossFit Warm-up (No Measure) Warm up 6 Min AMRAP 150m Row 8 Box step ups 8/arm light db push press 8 air squats Metcon (Time) “KELLY” 5 Rounds for Time 400m Run 30 Box Jumps (24/20) 30 Wallballs (20/14)Read more

CrossFit XLT – CrossFit STRENGTH Deadlift 2-3-5-10-5-3-2 Build up to a heavy 10 rep then deload weight as reps go back down *double overhand grip **try to hit 75% of 1rm for 10 rep Metcon (AMRAP – Rounds and Reps) METCON CINDYISH 20 min AMRAP 5 Pull ups 10 pushups 15 air squats *Start with a 200m run every 4 rounds run 200mRead more