Crossfit Northern Limits – CrossFit
Primer
Warm-up (No Measure)
3 Rounds
10 shoulder press 45/35
15 hanging knee raises
20 walking lunges
Weightlifting
Snatch (10 min emom 2 rep per min increasing weight )
Metcon
Metcon (Time)
4 Rounds
5 Bar Facing Burpees
15 Power Cleans 95/65
25 Double unders
Aerobic Capacity
Metcon (Time)
air runner
rest as needed between
100m
200m
400m
800m
1600m
score is only working time
WANT MORE DO MORE
Metcon (Time)
4 Rounds
OH Plate lunges 45/35
Ski 250m