Crossfit Northern Limits – CrossFit

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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