Crossfit Northern Limits – CrossFit

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Primer

Metcon (Time)

3 Rounds

:60 Front Squat Hold 45/35

10 Sit Ups

20 Cals

if you drop your empty bar its a 30 burpee penalty scale appropriately and take care of the equipment

Weightlifting

Squat Clean (10 Min EMOM 1 Rep at 80%+)

WARM UP

START AT 80% FOR FIRST ROUND

BUILD EACH ROUND IF YOU FEEL GOOD

Metcon

Metcon (Time)

For Time:

10 HSPU

15 Overhead Squat 135/95lbs

20 Pull Ups

15 Overhead Squats

10 HSPU

10 min time cap

Aerobic Capacity

Metcon (Time)

8 Rounds:

Run 200m

10 Front Squats 65/55

rest 1 min

WANT MORE DO MORE

GHD Situps (5×20 Rest as needed)

scale correctly