Crossfit Northern Limits – CrossFit

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Primer

CF: Metcon (Time)

3 Rounds

10 Hang Power Cleans 65/55

20 Shoulder to Overhead

30 Double Unders

10 min time cap

Weightlifting

Split Jerk (1-1-1-1-1-1-1)

Metcon

1000m Row (Time)

Max Effort 1000m Row

Aerobic Capacity

AC: Metcon (AMRAP – Rounds and Reps)

3 x 2 mins on 1 min off

10 burpee box jumps

10 plate jumps

pick up where you leave off

WANT MORE DO MORE

Metcon (AMRAP – Rounds and Reps)

EMOM for 16 Minutes

5 Bench Press 135/95

2 Rope Climbs

Alternate Movements