Crossfit Northern Limits – CrossFit

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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

WANT MORE DO MORE

WMDM: Ring Dips (5 x ME )