Crossfit Northern Limits – Brute Fitness
Metcon (AMRAP – Rounds and Reps)
6 minutes amrap:
10 Box Step Overs
2 Burpee Pull ups
Back Squat (20)
Complete 20 Reps without racking the bar (40-50%) 1RM. Take minimum 2 breaths in between each rep. This should take a minimum of 2-3 minutes to complete the 20 reps. Adjust weight accordingly to complete the 20 reps without racking it.
Bench Press (20)
Complete 20 reps without racking the bar. (40-50%) 1 RM.
Take 2-3 breaths before each rep. Follow the same protocol that you did with the back squat.
Metcon (AMRAP – Reps)
:30 Burpee DL (2×35/25)
Complete :30 of Burpee DL directly into :30 of Thrusters. Pick a weight you can move through the whole minute with minimal stopping.