Crossfit Northern Limits – CrossFit

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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