CrossFit XLT – CrossFit Metcon (Time) Rowing conditioning 1000m Row @1:50/2:10 pace 10 Burpees Rest 2:00 800m Row @1:47/2:05 pace 12 Burpees Rest 2:00 600m Row @1:45/2:03 pace 14 Burpees Rest 2:00 300m Row @ 1:35/1:50 pace 16 Burpees Metcon (AMRAP – Reps) 2 Rounds: 25 Kettlebell swings Max unbroken pullups/ringrowsRead more

CrossFit XLT – CrossFit Metcon (No Measure) 4 Sets: 8 Strict Press 10 Alternating DB Curls (per/side) 12 V ups Metcon (Time) For Time: 21-18-15-12-9-6-3 Hang Cleans Push Press Front Squats Rx(95/65) Scaled(75/55)Read more

CrossFit XLT – CrossFit Metcon (Time) 4 Rounds For Time 50 Air Squats 50 Push ups 50 Cal Row *Partners Alt EMOM 1 Rope climb 3 Modified Rope climbs Until CompletionRead more

CrossFit XLT – CrossFit Strength 12 Min Alt EMOM 1) 6 Push Press @60% of 1 RM 2) :30 Sec Jump rope (Dubs or Singles) Metcon (Time) For Time 12 Down to 1 Wallballs (20/14) (14/10) Pull ups/Ring RowsRead more

CrossFit XLT – CrossFit Strength (7 sets) Every :90 sec 3 Power Cleans @ 65-70% of 1RM Metcon (AMRAP – Rounds and Reps) WOD 2 Rounds 3 Min AMRAP 14 Burpee box jump overs KBS AMRAP in remaining time 2 Min rest 3 Min AMRAP 28 KBS Burpee box jump overs in remaining time 2 min rest RX-70/53 Scaled-44/26Read more