Northern Limits – CrossFit

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Metcon (Time)

4 x 200m run w/30 sec rest between

20 air squats before first round


Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

10 Deadlifts 185/135

2 Pull Ups

20 Sit Ups

2 Pull Ups


Back Squat (3×10 light weight slow and controlled )

Aerobic Capacity

10 Stroke Max Power (AMRAP – Reps)

10 Stroke Max Power

Metcon (AMRAP – Rounds and Reps)

AC workouts are coming back and are meant to be done in addition to CF not to replace CF classes. These workouts can be done before or after your registered CF Class.

10 rounds

3mins on 1min off

20 PVC over burpees

200m run

20 box step ups

200m row or ski

20 double unders

200m run

20 PVC over burpees

We will allow you to do the Aerobic Capacity workout in the back room but you must check in with the coach and not distract or take away from the CF class. This workout is also uncoached so you need to be proficient in the movements if you are unsafe or distracting you will be asked to stop.