Crossfit Northern Limits – CrossFit

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Primer

Warm-up (No Measure)

2 Rounds

20 PVC OHS

15 Snatch grip DL 45/35

10 Cal Ski

Weightlifting

Snatch (12 Min EMOM 1 Rep at 70-80%)

Metcon

Metcon (Time)

4 Rounds:

20 Burpees

20 Overhead Squats

R1 – 75/55lbs

R2 – 95/65lbs

R3 – 115/75lbs

R4 – 135/95lbs

Rest :90

15 min time cap

Scale option idea

R1 – 45/35lbs

R2 – 65/55lbs

R3 – 75/65lbs

R4 – 95/75lbs

Aerobic Capacity

Metcon (10 Rounds for time)

10x100m Air Runner

WANT MORE DO MORE

Metcon (Time)

3 Rounds

20 Double DB OH Lunge 35/25

10 GHD Back extensions