Crossfit Northern Limits – CrossFit

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Primer

Warm-up (No Measure)

10 min partner row

Weightlifting

Back Squat (4×10 @ around 50%)

Metcon

CF: Metcon (Time)

2 Rounds w/partner:

Row 2k

50 Thrusters 65/55lbs

20 min time cap

Cap + 1 sec per 100m left

Aerobic Capacity

AC: Metcon (Time)

3 Rounds:

10 lunges

50 Double Unders

25 air squats

100m air runner

WANT MORE DO MORE

WMDM: Metcon (Time)

50 Strict Pull Ups

break up into small sets to maintain quality