CrossFit XLT – CrossFit

Metcon

Metcon (Time)

42-30-18

AAB cal

air squats

*women 30-21-12 cal

-rest 4 min-

21-15-9

Row cal

Burpees over rower

-rest 4 min-

15-12-9

Thruster (135/93)

Chest to bar pull up

-Rest 4 min-

9-6-3

Cluster (same as thruster)

Bar muscle up/ burpee pull up