Crossfit Northern Limits – Brute Fitness

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Metcon

Metcon (AMRAP – Rounds and Reps)

6 minutes amrap:

10 Box Step Overs

2 Burpee Pull ups

Weightlifting

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

Metcon (AMRAP – Reps)

6 Rounds:

:30 Burpee DL (2×35/25)

:30 Thrusters

:30 Rest
Complete :30 of Burpee DL directly into :30 of Thrusters. Pick a weight you can move through the whole minute with minimal stopping.