Crossfit Northern Limits – CrossFit
Primer
Warm-up (No Measure)
2 Rounds
20 cals
15 strict press 45/35
10 ring dips
Weightlifting
Push Press (2-2-2-2-2 working sets at 85%+)
Metcon
Metcon (AMRAP – Reps)
3 rounds w/ Partner
3 mins
10 ground to shoulder 95/65
10 cal row
2 mins
10 shoulder to overhead 95/65
10 cal row
1 min
rest
start each chunk over.
score is total reps
Aerobic Capacity
100 Double Unders (Time)
100 Double Unders for time
WANT MORE DO MORE
Metcon (Time)
5 Rounds (15 min cap
15 KB Push Press 53/35
15 Deadlifts
15 Cal Row
*One bar, change weights during rest.
R1 – 65/55
R2 – 95/75
R3 – 135/85
R4 – 185/125
R5 – 225/145