Crossfit Northern Limits – CrossFit
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