Northern Limits – CrossFit
Primer
Warm-up (No Measure)
5 min AMRAP
10 Push Ups
5 Ring Rows
Metcon
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
+1 Pull Up
5 KB Cleans 70/53
Weightlifting
Power Clean (3-3-3-3-3)
2 warmup sets of 10 rep @ 30-40%
Working sets
40% 50% 60% 70% 75%