Crossfit Northern Limits – Brute Fitness

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Metcon

Metcon (AMRAP – Reps)

10 minute EMOM:

12 second Row Sprint (damper at 10/8)

48 second rest
Only row on the sprint. Score is average WATTS in the 12 seconds. Add all 10 rounds together divide by 10 to get your score.

Weightlifting

Barbell Complex (4-4-4-4-4)

Every 3 minutes for 5 sets complete:

4 Deadlift

4 Bent Over Row

4 Hang Power Clean

4 Front Squats

4 Push Press

4 Back Squat

After the complex complete max unbroken push ups.
First sets should be pretty close to unbroken. Increase weight each set. Put score of push ups in comments.

Metcon

Metcon (Time)

25 T2B

25 D-Ball Cleans (80/60)