Crossfit Northern Limits – CrossFit
Primer
Warm-up (No Measure)
3 Rounds
5 DB Turkish Get Ups (moderate)
12 SA Dumbbell Thrusters
24 Double Unders
Use same DB for TGU and thruster if possible
Weightlifting
Clean and Jerk (6×3 70-75%)
reset between reps but not rest
Metcon
CF: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:00
15 Plate G2O 45/35
15 Overhead Squats 95/55lbs
150 Double Unders
Aerobic Capacity
AC: Metcon (Time)
2 Rounds
25 Double Unders
25 Backwards Singles
10 Goblet Squats 70/53
10 Wallballs 20/14lbs
Rest :90