Northern Limits – CrossFit

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Primer

Warm-up (No Measure)

3 rounds

5 slow air squats

10 sit ups

15 flutter kicks

Metcon

Metcon (Time)

38 manmakers for time.

Rx 35/25

Rx+ 50/35

happy birthday coach Nate

10 min soft time cap

20 min hard time cap

Weightlifting

Deadlift (build to heavy 3 rep set )

once you finish the workout use remaining class time to build up to a heavy 3 rep set striving for around 85%