CrossFit XLT – CrossFit

Metcon (Weight)

Strength:

Every 3:00 x 7 sets

3 Power Cleans + 3 Front Squats + 3 jerks

*build to a heavy complex starting around 60% of clean n jerk 1 RM

*you can drop after each clean

Metcon (Time)

Cash in: 400m run

21-15-9

DB Snatch (70/50)(50/35)

T2B/Knees to chest

Cash out: 400m run