Northern Limits – CrossFit

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Primer

Metcon (No Measure)

3 rounds

3 Pull Ups

6 Inchworms

9 Russian Swings 53/35#

Weightlifting

Clean and Jerk (1-1-1-1-1-1-1 )

Warm up 5×1 at <50%
then

Build from

55% on working set 1

to

90+% on working set 7

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

2 chest to bar pull ups

4 KB american swings 53/35

8 KB Hang cleans 53/35