Crossfit Northern Limits – CrossFit

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Primer

Warm-up (No Measure)

with a partner

50 Dumbbell Deadlift 45/35lbs

40 Dumbbell Hang Cleans

30 Dumbbell Push Press

Row 1000m
partner with someone that can use the same weights if possible

Weightlifting

Paused Front Squat (build to 1 rep at 90+% 3 sec pause at bottom)

10min clock

Squat Clean (6min emom 1 rep each min w/5 sec pause in the hole)

Metcon

CF: Metcon (Time)

Partner Row

2000 meters

rotate every 250m

every 250m will start with 4 rower over burpees

Aerobic Capacity

AC: Metcon (8 Rounds for time)

8 Rounds

Run 100m

Ski 20/16 Calories

Rest 1:00

WANT MORE DO MORE

WMDM: Metcon (Time)

2 Rounds

21 Bench Press 60%

21 Sumo DLHP

400m Plate Carry 45/35lbs

Rest 2:00