Crossfit Northern Limits – Brute Fitness

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Metcon

Metcon (Weight)

Barbell Complex

Every 2:30 for 5 sets complete:

4 Deadlifts

3 Hang Squat Cleans

2 Push Press

After each set complete max unbroken push ups
Increase weight each set.

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute amrap:

400m run or 500m ski or 500m row

remaining time amrap:

20 Sit ups

5 SB Get ups (60/40)