Crossfit Northern Limits – CrossFit

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Primer

Warm-up (No Measure)

2 Rounds

10 Overhead Squats 45/35

10 Thrusters 45/35

100m Air Runner

Weightlifting

Back Squat (6×3 @65%)

Slow and controlled down building tension in the glutes and hamstrings.

Metcon

CF: Metcon (AMRAP – Rounds and Reps)

AMRAP 7 Minutes

5 Power Snatch 95/65lbs

4 Thrusters

3 Chest to Bar Pull-Ups

Aerobic Capacity

AC: Metcon (2 Rounds for time)

2 x 75/65 Cal Echo Bike

WANT MORE DO MORE

WMDM: Metcon (Time)

6 Rounds

10 SA DB Snatch 50/35

2 Rope Climbs

(3 Rounds each arm)