CrossFit XLT – CrossFit

Metcon (Time)

For Total Time:

21-15-9

Db Thrusters (50/35)(35/20)

Calorie Assault Bike(ladies 18-12-6)

-Rest 1:1- (no more than 8:00]

21-15-9

Calorie Row

Burpees over Rower/ DB

-Rest 1:1- (no more than 8:00)

21-15-9

Burpees over DB

DB Front Squats

Metcon (No Measure)

POST WOD:

100 V ups

100 Russian Twist

4:00 Plank