Crossfit Northern Limits – CrossFit

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Primer

Warm-up (No Measure)

40 Empty Bar Overhead Squats

Row 500m

Weightlifting

Power Snatch (5×5 Touch and Go )

Metcon

Metcon (Time)

5 Rounds:

15 Thrusters 95/65lbs

5 Bar Over Burpees

1 Rope Climb or 3 pull ups

Rest 1:00

15 min time cap

Must do thrusters at RX to do Rope Climb

Aerobic Capacity

Metcon (No Measure)

5 Rounds:

20 Alternating Jumping Lunges

15/9 Calorie Ski

Competitor Training

Metcon (No Measure)

100 Hang KB Snatches 35/26

10 push ups everytime you break