Crossfit Northern Limits – Brute Fitness

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Metcon (Calories)

10 minute EMOM:

Row Sprint 10 seconds (damper @ 10 / 8)

Rest remaining 50 seconds.
During rest you can row but score is only calories in the 10 seconds. The resting row should be very relaxed. You can also rest fully during the 50 seconds.


Metcon (Weight)

Every 3 minutes for 5 sets complete barbell complex:

5 Deadlift

5 Bent Over Row

5 Hang Power Cleans

5 Front Squats

5 Push Press

5 Back Squats

Complete a set of unbroken push ups after each complex. Increase weight of the complex each set. Score push ups in the comments.
Score is last weight lifted for the complex.


Metcon (Time)


Wall Balls (20/14)

Sit ups