CrossFit XLT – CrossFit Metcon (Weight) 5 sets: 10 Close Grip Bench Press 10 DB Curls alternating (each arm) 10 DB Bent over Rows Metcon (Time) For Time: 10-20-30-40-50 Row For Calories 50-40-30-20-10 Russian Kettlebell Swings (70/53) (53/35)Read more

CrossFit XLT – CrossFit Metcon (No Measure) -Core/Accessory- 12:00 EMOM 1)10-15 T2B/ 15 V Ups 2)10-15 Banded Hollow Body Pull Downs 3):40 handstand walk/hold Metcon (AMRAP – Rounds and Reps) 10:00 AMRAP 6 Power Snatch (95/65) 6 OHS 12 PullupsRead more

CrossFit XLT – CrossFit Metcon (No Measure) Back Squat 4 sets Every 2 minutes -4 Back Squats @80% 1 RM -20 Air Squats Metcon (Time) For Time: Reps 1-10 Weighted back Rack Step Ups  (135/95) Shoulder to over head (135/95) *Reps 1-5=200m Run between sets *Reps 6-10=100m Run between setsRead more

CrossFit XLT – CrossFit Metcon (Time) Partner WOD 60 Rounds (you go I go) 9 Air squats 6 Ab mat sits 3 Burpees 40 min time capRead more

CrossFit XLT – CrossFit STRENGTH Every 2:30 x 4 sets 12 Thrusters AHAP Metcon (Time) METCON 5 RFT 12 DB Power snatch right arm(50/35) 25ft OH Walking lunge right arm 12 DB Power snatch left arm 25ft OH walking lunges left armRead more