06/19/2015


CrossFit Notorious – CrossFit Rx

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Run or Row (No Measure)

500m Row or 400m Run

DROM

Back Squat (5×3)

1×3 Complete 3 second pause squats at 65%1RM for all 3 reps.

3×3 All three sets with 3 regular squats at 75% 1RM.

1×3 Complete 3 second pause squats at 65%1RM for all 3 reps.

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Burpees

After each round complete a 100m run w/ medball 20/14.

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