Crossfit Northern Limits – CrossFit
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