Crossfit Northern Limits – CrossFit
Primer
Metcon (Time)
50 air squats
30 lunges
10 cal row sprint
score is row time only
Weightlifting
Back Squat (10-10-5-5-3-3)
Metcon
Metcon (AMRAP – Reps)
20 MIN Partner wod
2 rounds of everything
4min AMRAP
TABATA ROW (cals)
1 MIN REST
4 min AMRAP
10 Back Squats 95/65
10 Back rack lunges 95/65
1 min rest
Aerobic Capacity
Metcon (AMRAP – Reps)
10 x 200m run
5 Front squats between 45/35
score is seconds as reps for the run only
WANT MORE DO MORE
Metcon (AMRAP – Rounds)
10 mins
+1 of all unbroken
Ring or Bar
T2B
PU
T2B
1 T2B 1 PU 1 T2B
2 T2B 2 PU 2 T2B