Northern Limits – CrossFit

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Primer

Warm-up (No Measure)

400m walk

40 jumping jacks

10 inch worms

Weightlifting

Overhead Squat (2 rep max from rack or ground)

15 mins to build

squat snatch doesn’t count as a rep today

Metcon

Metcon (Time)

for time with partner

100 double unders (both)

60 cals (total)

60 sec plank hold (both)

60 Sit Ups (total)

30 Wall Ball 20/14 (total)

30 Pull Ups (total)

12 min time cap

(total – shared workload 1 athlete works at a time)

(both – both athlete do all the reps at the same time)