Crossfit Northern Limits – CrossFit
Primer
Metcon (Time)
100 Double unders
40 Sec Plank Hold
20 Short Wall Balls 9’/8′
Weightlifting
Shoulder Press (10-10-5-5-3-3)
Metcon
Metcon (Weight)
every 2 min for 3 rounds
5 inch worms
3 Clusters (AHAP)
every 2 min for 3 rounds
5 inch worms
2 Power Cleans (AHAP)
every 2 min for 3 rounds
5 inch worms
1 Squat Cleans (AHAP)
score is weight x reps
change weight as much as you want preferably increasing every set
18 bar reps total
Aerobic Capacity
Metcon (Time)
10 rounds
100m run
100m row
100m ski
WANT MORE DO MORE
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
1 HSPU
1 STRICT PULL UP