Crossfit Northern Limits – CrossFit
Primer
Warm-up (No Measure)
3 Rounds
:30 HS Hold
5 Bar over Burpees
15 Light Push Press
Skill
Metcon (AMRAP – Reps)
15 min EOMOM of muscle up skill work (Ring or Bar)
options
Full RX
Jumping MU
Low bar/ring transitions
Pulls and dips
score total reps completed
Metcon
Metcon (Weight)
15 min amrap
5 backwards single unders
5 “A” squats
5 backwards single unders
1 attempt OHS (AHAP)
full squat snatch will be accepted as your OHS reps but hips must drop below parallel
score is all weights added together
more rounds/reps = more opportunity to add to your score. go heavy or go fast?
Aerobic Capacity
Metcon (Time)
3 rounds
25 GHD sit ups
800m run
WANT MORE DO MORE
Metcon (Weight)
Power Clean to Push Jerk
Touch and Go
5×5