Crossfit Northern Limits – Brute Fitness

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Weightlifting

Back Squat (15-15-15-15-15)

Complete 5 sets of 15 Back Squats (light and fast). After each set complete 1 minute Overhead SB Hold (40 lbs or more)

Shoulder Press (15-15-15-15-15)

Complete 5 sets of 15 Shoulder Press (Fast and light!). After each set complete 1 minute SB Hold (70 lbs or more).

Metcon

Metcon (Time)

Pick One:

10x100m Row Sprints (d@10/8)

10×10 Calories Echo Bike

10×1 Suicide Sprints (cones at 20/40 ft)

10x100m Ski Sprint (d@10/8)
Pick one of the above. Rest as needed between each set.