CrossFit XLT – CrossFit Metcon (AMRAP – Rounds and Reps) Partner WOD 30 MIN running clock 20 MIN AMRAP 12 KBS (70/53) 24/18 Cal row 12 Goblet squats 6 muscle ups/Burpee pull ups * You go I go format Last 10 MIN Establish 1 rep max Clean and Jerk!Read more

CrossFit XLT – CrossFit Metcon (Time) “DUMPSTER FIRE” 2020 reps for time 20 toes to bar/knees to chest 60 HSPU/ HR push ups 20 TTB 60 power snatches (95/65) 20 TTB 60 Front Rack lunges 20 TTB 60 cal bike 20 TTB 60 overhead squats 20 TTB 1600m run (10 down n backs each) *split howeverRead more

CrossFit XLT – CrossFit Strength Back Squat Part A Build to a heavy single around 85-90% Part B 4 Sets 1 Pause back squat+3 back squats @60-65% Metcon (Time) METCON 4 RFT 80 DUBS/140 Singles 10 Burpee box jump overs 24/20 15 Shoulder to overhead (135/95)(95/65) 2 Min restRead more

CrossFit XLT – CrossFit Metcon (Time) CONDITIONING: 2 Rounds For time: 500m Row 5 Down and Backs in gym 3:00 Rest 5 Down and Backs in gym 500m Row Metcon (No Measure) CORE: 8:00 AMRAP :30 L-Hang 10 KB RDLs 10 V ups 10 BridgesRead more

CrossFit XLT – CrossFit Metcon (Weight) 12:00 EMOM 3 Deadlifts+2 Hang Power Cleans+1 Thruster Metcon (Time) 12 RFT 6 Pullups 8 Alt DB Squat Cleans 6 PushupsRead more