72420

Northern Limits – CrossFitView Public Whiteboard ()PrimerWarm-up (No Measure)5 Rounds 5 plate goblet squats 25lb 10 sit upsLIFTFront Squat (Establish 3RM in 15 Minutes)MetconMetcon (AMRAP – Rounds and Reps)8 Minutes: 50 DU (Scale: 100 SU) 10 Clusters...

72320

Northern Limits – CrossFitView Public Whiteboard ()PrimerWarm-up (No Measure)400m Jog 10 slow inchwormsLIFTClean Complex1 Power Clean + 1 Hang Squat Clean8 Minute EMOMMetconMetcon (Time)3 Rounds 400 meter plate carry 45/35 (black only) 200 meter jog 1:00 OH...

72220

Northern Limits – CrossFitView Public Whiteboard ()PrimerWarm-up (No Measure)TABATA PVC Pass Through Alternate grip each round8 Rounds 20 sec work/ 10 sec restLIFTPush Press (3 sets x 10 reps)Coach Notes: 9 MinutesMetconMetcon (Time)1k Row Then… 2 Rounds:...

72120

Northern Limits – CrossFitView Public Whiteboard ()PrimerWarm-up (No Measure)20 Minute EMOM: 4 Rounds 1:00 lying KB lat pullover 1:00 scap pull ups 1:00 eccentric pull ups 1:00 full pull up (scale=jumping pull up) 1:00 restMetconHelen (Time)3 Rounds for time of:...

72020

Northern Limits – CrossFitView Public Whiteboard ()PrimerWarm-up (No Measure)1000 meter rowLIFTDeadlift (4 sets x 10 reps )Coach Notes: 12 MinutesMetconMetcon (AMRAP – Rounds and Reps)6 Minutes: 3-6-9… Deadlift 225/165 Box Jumps...

71820

Northern Limits – CrossFitView Public Whiteboard ()PrimerWarm-up (No Measure)3 Rounds: 30 sec plank hold 6 straight leg sit ups 9 OHS (light)Coach Notes: 8 MinutesLIFTOverhead Squat (5 sets x 6 reps )Coach Notes: 15 MinutesMetconMetcon (Time)21-15-9 SA DB Burpee...