Crossfit Northern Limits – CrossFit

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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