Crossfit Northern Limits – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

40 min AMRAP

30 Sit Ups

20 Plate Russian Swing 35/25

100m Row Damper 1

30 Push Ups

20 Bentover Plate Row 35/25

100m Row Damper 1

30 Ring Rows

20 Plate Push Press 35/25

100m Row Damper 1

1 rep per 100m row

damper 1 – be efficient and be patient keep strokes per min under 40

Aerobic Capacity

Metcon (Time)

5 Rounds

50 single unders

+100 m run

WANT MORE DO MORE

Metcon (Time)

10 rounds

10 GHD sit ups

+1 Clean 135/95