Northern Limits – CrossFit

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Primer

Warm-up (No Measure)

4 rounds

4 ring rows (slow)

4 PVC OHS

4 OH PVC Lunges

10 Cals

Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Scale by doing 4, 3, 2 or 1 rounds based on how much you want 30 min cap for whatever you choose.

500m row if weather doesnt allow for running as an option.