Crossfit Northern Limits – CrossFit
Primer
Warm-up (No Measure)
40 Plate Hold Lunges 45/35
40 Plate Jumps 45/35
Weightlifting
Snatch (10 min Emom increasing weight starting at 75%)
Warm Up
4×2 @ 60-70%
With pause at knee
Metcon
CF: Metcon (Time)
3 Rounds
40 Russian Swings
30 Single Arm Kettlebell Lunges
(15/side)
Rest 2:00
RX 53/35
RX+ 70/53
15 min time cap
Aerobic Capacity
AC: Metcon (6 Rounds for reps)
6 x 1min Med Ball Cleans 20/14
1:1 rest
WANT MORE DO MORE
WMDM: Metcon (Time)
4 Rounds
20 BW Front Squats
10 GHD Sit Ups