CrossFit XLT – CrossFit

Metcon (Weight)

Every 3:00 for 8 sets:

8 Bar Facing Burpees AFAP

2 Squat Clean n Jerks @ 75%+ of 1 RM

*warm up and start Clean n Jerk sets at 75% and build if keeping good form and no misses

Metcon (Time)

For Time (7:00 TIME CAP)

30/24 Calorie Ass Bike

60 Hang Power Snatch (75/45)

Warm-up (No Measure)

Warm up:

400m Jog

With Bar/

5 DL

5 Muscle Cleans

5 Front squats

5 1+1/4 Front Squats

5 Squat Cleans

5 Strict Press

5 Split Jerks

Add 10s to bar

5 DL

5 Clean High Pulls

5 Squat Cleans

5 Split Jerks

Warm up to 75% of 1 RM