CrossFit XLT – CrossFit

Metcon (Time)

Rowing conditioning

1000m Row @1:50/2:10 pace

10 Burpees

Rest 2:00

800m Row @1:47/2:05 pace

12 Burpees

Rest 2:00

600m Row @1:45/2:03 pace

14 Burpees

Rest 2:00

300m Row @ 1:35/1:50 pace

16 Burpees

Metcon (AMRAP – Reps)

2 Rounds:

25 Kettlebell swings

Max unbroken pullups/ringrows