CrossFit XLT – CrossFit

Metcon (Weight)

STRENGTH:

4 sets:

8x Wide Grip Bench

8x Regular Bench

8x Close Grip

16 Bench/Box Dips

Metcon (Time)

FOR TIME:

21-15-9

Single arm DB Deadlifts

Single arm DB Hang Cleans

Single arm DB Step Ups

Rx(50/35) scaled (40/25)

*complete 21,21 21 on left side then 21,21,21 on right side. Repeat for 15 and 9.