Northern Limits – CrossFit

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Primer

Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP

+2 REPS

Ring Rows

Hanging Leg Raises

Weightlifting

Hang Clean (3 Reps @ 70%+)

Hang Clean(below knee)

Every 2 Minutes for 12 Minutes

3 Reps @ 70%+

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

Climb the Ladder

3 OHS 95/55lbs

3 Power Snatch

3 Burpees

6 OHS

6 Power Snatch

6 Burpees

9,9,9, etc.

Aerobic Capacity

10 Stroke Max Power (AMRAP – Reps)

10 Stroke Max Power

Metcon (8 Rounds for time)

8 x 5:00

10 American Swings 35/26

400m Run / 500m Ski

30 Goblet Squats 35/26

200m Row ( 20 reps)

rest remaining time

1 sec for every rep not finished

start at top each round