Northern Limits – CrossFit

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Primer

Metcon (No Measure)

400m run

30 plate ground to overhead

20 hanging leg raises

10 pull ups

Weightlifting

Thruster (1RM)

Metcon

Metcon (Time)

5 Rounds

15 SA KB DL 70/53

15 Toes to Bar

Aerobic Capacity

Metcon (Distance)

row or ski 10 x 30 sec max efforts rest 1 min between efforts

score is meters at 30 seconds not roll over