Crossfit Northern Limits – Brute Fitness

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Metcon

Metcon (AMRAP – Rounds and Reps)

Vest or no vest

6 minute amrap:

1 Suicide Sprint

10 Box Step Overs

(cones set at 20 and 40 ft for suicide sprint)

Weightlifting

Back Squat (20-20-20-20-20)

5 sets of 20 Back Squats (think fast! and no breaks during the 20 squats). After each set complete 1 minute push up hold.

Shoulder Press (20-20-20-20-20)

5 sets of 20 shoulder press. Fast! After each set complete 1 minute wall sit.

Metcon

Metcon (AMRAP – Rounds and Reps)

6 minute amrap:

5 C2B

10 Plate G2O (35/25)