Crossfit Northern Limits – CrossFit
Primer
400m Run (Time)
Max Effort 400m Run
Metcon
Metcon (AMRAP – Rounds and Reps)
3 x 8 mins on 2 mins off
+5 Hang Clean 65/55
+5 Bentover Row 65/55
25 Air Squats
5 Ring Rows
250m row
RX+ replace ring rows with 1 rope climb
pick up where you leave off
Metcon (AMRAP – Reps)
4 x 20 cal echo bike
all seconds added together
Aerobic Capacity
WANT MORE DO MORE
Metcon (Weight)
Ring Dips
10×4
Rest enough to complete the sets unbroken
Double Dumbbell Split Squat (Single Leg Squat)
3×10 Each leg