Crossfit Northern Limits – CrossFit

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Primer

Warm-up (No Measure)

10 power cleans

20 back rack lunges

30 pvc good mornings

40 plate jumps 10#
complete cleans and lunges at roughly 60% of weight you will use for workout

Weightlifting

Back Squat (5×2 @90%+)

work together and spot each other. don’t risk lifting 90%+ alone

Metcon

Metcon (Time)

2 Rounds

30 Air Squats

3 Back Squats from ground 155/115

30 Box Jump Overs 24/20″

3 Back Squats from ground 155/115

15 min time cap

Aerobic Capacity

Metcon (Time)

Cals

24-21-18-15-12-9

w/ unbroken doubles or 2x single unders between rounds

WANT MORE DO MORE

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#