CrossFit XLT – CrossFit CORE: Metcon (No Measure) Tabata: 8 rounds :20 work/:10 rest – Bicycle kicks – Shoulder Tapscott – Russian Twist *complete 8 rds of each movement before moving to next Metcon (Time) 2 RFT 100 Dubs/150 singles 5 Deadlift (225/155) 50/40 cal row/bike 5 Deadlift 50 medball step ups (20/14)(24″/20″) 5 Deadlift 25 pull-ups/ring rows 5 DeadliftRead more

CrossFit XLT – CrossFit Metcon (Weight) E2MOMx 4 Sets 4 Back Squats @70-75% Metcon (Time) 4 RFT 30 Single Arm DB Hang Sq Clean (50/35) 30 HR Pushups 15 Box Jumps (24/20)Read more

CrossFit XLT – CrossFit Metcon (Time) Partner WOD 10 Rounds For Time Partner 1- 6 Front rack Right lunge+ Left lunge+ thruster (135/93) Partner 2- 200m Row *Once both partner complete each movement 1 roundRead more

CrossFit XLT – CrossFit Metcon (AMRAP – Rounds and Reps) Open Workout 11.0 & 14.1 10:00 Min AMRAP 35 DU/70 SU 15 Snatches (75/53) Post WOD Strength 6 Sets 5x Bench Press (close grip) 5x Bench Press (Wide grip) *Building in weight across the 6 setsRead more

CrossFit XLT – CrossFit Strength Deadlift 6×4 @80% of 1 RM *4 Tall box jumps between sets Metcon (Time) WOD For Time 50 DB Deadlifts (50/35) 30DB Hang Cleans 50 DB Step Overs (24/20)Read more