Crossfit Northern Limits – CrossFit

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Primer

Warm-up (No Measure)

5 min AMRAP

10 Push Ups

5 Ring Rows

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

+1 Pull Up

5 KB Cleans 70/53

Weightlifting

Power Clean (3-3-3-3-3)

2 warmup sets of 10 rep @ 30-40%

Working sets

40% 50% 60% 70% 75%

Aerobic Capacity

Metcon (AMRAP – Reps)

20 secs on 40 off for meters

-Row

-Ski

-Bike

scaled 10 Rounds

Rx 20 Rounds

RX+ 30 Rounds