Crossfit Northern Limits – Brute Fitness

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Metcon

Metcon (No Measure)

3 rounds:

40 DU or SU

30 Jumping Jacks

20 Arm Haulers

Weightlifting

Back Squat (12-12-12-12-12)

Complete 5 Sets of 12 Back Squats. After each set SB Carry (70 lbs or heavier) length of normal driveway. No pauses or rest during the 12 reps!! So fast and lighter not slow and heavier.

Shoulder Press (12-12-12-12-12)

Complete 5 sets of 12 Strict Press. After each set complete Farmer Carry down and back. No pauses or resting during set of 12.

Metcon

Metcon (AMRAP – Rounds and Reps)

6 minute amrap:

5 SB Get ups (40 lbs or more)

10 Burpees