CrossFit XLT – CrossFit

Metcon (Weight)

STRENGTH:

Clean n’ Jerk Ladder

5 TnG Power Clean n Jerks @55%

4 TnG Power CnJ @65%

3 TnG Power CnJ @75%

2 TnG Power CnJ @85%

1 TnG Power CnJ @90-95%

Metcon (Time)

METCON:

Every 6:00 x 4 Sets

20/16 Cal Row

50 Dubs/Singles

7 Hang Squat Cleans (155/105)(115/73)(95/63)

50 Dubs/Singles

20/16 Cal Row

*rest the remainder of 6:00 window

*score is slowest round