Crossfit Northern Limits – CrossFit

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Primer

50 Calories (Time)

You pick the Machine

Weightlifting

Shoulder Press (6×3 65%)

Metcon

CF: Metcon (Time)

21-15-9

Deadlift 95/65

Ring Dips

Calories

Aerobic Capacity

AC: Metcon (Calories)

20 mins 60-70% Heart or moderate effort stairmaster or air runner

WANT MORE DO MORE

WMDM: Metcon (Weight)

DB Floor Press

3×10

Rest as needed

Then at same weight

Back Rack Lunges

3×10

Unbroken