Crossfit Northern Limits – CrossFit

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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