11520

Crossfit Northern Limits – CrossFit

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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