Crossfit Northern Limits – CrossFit

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Primer

Warm-up (No Measure)

3 Steady Rounds:

12 Goblet Squats w/ :03 pause in bottom

15 Push Ups

Weightlifting

Push Press (2-2-2-2-2)

Metcon

CF: Metcon (Time)

RX

3 Rounds:

8 KB Cleans 53/35

10 Pull up

10 T2B

RX+

3 Rounds:

8 KB Cleans 70/53

16 C2B Pull up + T2B

10 min time cap

Aerobic Capacity

Metcon (Time)

For Time

Pistols for Speed

4×20

Alternate legs

Jog 200m between sets

WANT MORE DO MORE

Metcon (Time)

5 Rounds:

Peg Board climb

15/9 Calorie Bike

scale of 5 peg board pull ups