Crossfit Northern Limits – CrossFit

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Primer

Warm-up (No Measure)

5 x 100 m Row Sprints

w/ 5 Inch worms between rows

Weightlifting

Deadlift (5×3 @75-80% of 1RM)

Metcon

CF: Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

10 Power Cleans 95/65

10 Wall Balls

+100m Row

1 rep per 100m

Aerobic Capacity

AC: Metcon (AMRAP – Reps)

Every 5:00 for 25Mins

Run 400m

30-50 Double Unders

leave rest time

only count double unders for score

WANT MORE DO MORE

WMDM: Metcon (Time)

3 Rounds:

5-4-3-2-1

Unbroken Ring T2B

Then

10 HSPU

(HSPU only after completing all 5 sets of T2B)