Crossfit Northern Limits – Brute Fitness
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.
Barbell Complex (4-4-4-4-4)
Every 3 minutes for 5 sets complete:
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.
25 D-Ball Cleans (80/60)