Crossfit Northern Limits – CrossFit

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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