CrossFit XLT – CrossFit
Warm-up (No Measure)
Warm up w/empty bar
10 Muscle Cleans
10 Front Squats
10 Strict Press
10 BTN Snatch grip Push Press
10 Overhead squats
10 Muscle Clean and Press
The Other Total (Total Weight)
Clean (1 Rep Max)
Bench Press (1 Rep Max)
Overhead Squat (1 Rep Max)
Metcon (AMRAP – Rounds and Reps)
Metcon:
2×3:00 AMRAP
1 Legless Rope climb
10 Hand Release Push ups
*Rest 1 minutes between Amraps*
*scale legless to regular rope climbs or 2 modified rope climbs