Crossfit Northern Limits – Brute Fitness

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Metcon

Metcon (Time)

3 Rounds:

200m run

50 DU’s
Scaling option 50 SU’s

Weightlifting

Overhead Squat (5-5-5-5-5)

Every 2:30 for 5 sets complete 5 OHS. After each set complete max unbroken set of strict pull ups. OHS weight increases each set.

Metcon

Metcon (3 Rounds for time)

2 sets:

5 SB Shoulder Squats (60/40)

10 DB Snatches (50/35)

2 minute rest
1 round is 2 sets. Score is how fast the two sets are without counting rest.