Crossfit Northern Limits – CrossFit
Primer
Warm-up (No Measure)
3 Rounds
25 Sit ups
2 Turkish get ups (moderate weight)
Weightlifting
Back Squat (5×3 @80%)
Metcon
Metcon (Time)
4 Rounds:
15 OH KB Lunges 70/53lbs
15 Toes to Bar
15 Kettlebell Swings 70/53lbs
15 min time cap
Aerobic Capacity
Metcon (No Measure)
40 Cal Ski
30 Burpees
20 Cal Ski
Competitor Training
Metcon (No Measure)
30 Muscle ups
or Pull Ups
for time