Crossfit Northern Limits – CrossFit
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