Crossfit Northern Limits – CrossFit

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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