CrossFit XLT – CrossFit

Metcon (No Measure)

STRENGTH

4 Sets:

14 Back Rack Reverse Lunges

*start between 40-50% of max back squat and build if confident

Metcon (No Measure)

METCON:

4 RFT

40 dubs/ 60 singles

20 DB hang snatch, switch every 5 reps (50/35)(35/20)

15 pull ups

10 deadlift @ 60%

-Rest 1 min-

RX- add 5 bar muscle ups at end of each round before rest