Northern Limits – CrossFit

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Primer

Warm-up (No Measure)

400m walk

30 snatch grip DL 45/35

20 OHS 45/35

10 Squat Snatches

Metcon

Metcon (Weight)

10 x 3 min Rounds (no additional rest)

3 T2B (scale 10 hanging Knee raises)

1 RM Squat Snatch

t2b/knee raise only needs to be completed once each round but you can lift as many times as you want (only 1 lift counts each round)

score is all weights added together

Aerobic Capacity

Metcon (Time)

10 rounds

150m row sprint

plank equal to row time

suggestion use phone stopwatch on ground for planks

RX+ double row time for plank