Crossfit Northern Limits – CrossFit
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