CrossFit XLT – CrossFit

Warm-up (No Measure)

6:00 AMRAP

Run down and back

10 Step Ups

10 Air Squats

10/side Single leg KB RDL

5 Pushups

Metcon (AMRAP – Reps)

RX Option

30:00 EMOM

1 – 15 burpees

2 – 3 Power Cleans @185/123 & Max Muscle ups in remaining time

3 – rest

Intermediate option

1-10 burpees

2- 3 Power Cleans @ 135/95 & Max pull-ups

3-Rest

Beginner Option

1- 7 burpees

2- 3 Power Cleans @ 95/63 Max Ring Rows/Jumping Pullups