Crossfit Northern Limits – CrossFit

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Primer

Warm-up (No Measure)

50 Sit Ups

40 Empty Bar Thrusters

30 Push Ups

Weightlifting

Snatch (1 rep every :30 for 9 mins )

change weights or stay at 1 weight

Metcon

CF: Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

8 Burpees

8 SA DB OH Lunges 50/35

8 Chest to Bar

Aerobic Capacity

AC: Metcon (Time)

10 x 100m RUN

WANT MORE DO MORE

WMDM: Metcon (AMRAP – Reps)

Toes to Bar

Find a Max Set

Rest 2-3 Minutes

Then

AMRAP 6 Minutes

Complete 1/4 of your Max Set Unbroken as many times as possible