06/25/2015


CrossFit Notorious – CrossFit Rx

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Run or Row (No Measure)

500m Row or 400m Run

DROM

Deadlift ((3 EMOM for 10Min ))

Complete these as clean grip deadlifts. Your set up should look just like a 1 Rep max clean. Don’t lose that tight back positioning. Men don’t exceed 315# and Woman dont exceed 205#

Metcon (Time)

27-21-15-9

Push Jerks 115/75

Box Jumps 24/20

4-3-2-1

Rope Climbs

Rx+ 135/95

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