Crossfit Northern Limits – CrossFit

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Primer

Warm-up (No Measure)

4 Rounds

5 Burpees

10 Hang Squat Cleans 45/35

100m Ski

Weightlifting

Power Snatch (Touch and Go 5×5)

Metcon

CF: Metcon (Time)

3 Rounds:

AMRAP 3:00

12 Hang Squat Cleans 135/95

12 Ring Dips

Max Calories

Rest 2:00

scale to box dips for stability
score will be 3:00 minus 1 sec for every cal completed for all 3 rounds.

sorry the workout got saved as tie not reps

Aerobic Capacity

AC: Metcon (4 Rounds for time)

Each Round For Time

Run 400m

40-30-20-10

Push Ups

each round is a round and a set of pull ups (400m+40PU)

WANT MORE DO MORE

WMDM: Metcon (Weight)

Overhead Walking Lunge Steps

5×12

Load a Barbell AHAP while still completing Unbroken.