CrossFit XLT – CrossFit STRENGTH 4 Sets 6 Bench Press 60% of 1rm 8/side DB rows Metcon (Time) 3 RFT 30 Wallballs (20/14) 10 T2B 15 Burpees 10 T2B 50ft Hand stand walk/75ft bear crawl Rest 2 minRead more

CrossFit XLT – CrossFit Metcon (Weight) Every :90 x 6 sets 4 Power Cleans @ 70% Metcon (AMRAP – Rounds and Reps) 10:00 AMRAP 50 Dubs/100 Singles 12 Shoulder to Overhead (135/95)(115/73) 12 Pull-UpsRead more

CrossFit XLT – CrossFit STREN: Metcon (Weight) 8:00 EMOM 3 Back Squats @65-70% Metcon (AMRAP – Reps) 3 Rounds: 2:00 AMRAP 25/20 Calorie Row Max Box Jumps (24/20) -2:00 REST- 2:00 AMRAP 20 Box Jump Overs (24/20) Max Calories -2:00 REST-Read more

CrossFit XLT – CrossFit Metcon (Time) Partner WOD 30 Rounds (you go I go) 9 T2B 7 OHS (95/63) 5 Box Jumps (24/20)Read more

CrossFit XLT – CrossFit Strength Take 12 MIN to build to a 4 RM Front squat Metcon (Time) For Time 60 Cal Row 50 Alt DB Snatches(50/35) 60 Wallballs(20/14) 50 Hang Power Snatches(75/45) 60 Cal Assault bikeRead more