07/07/2015


CrossFit Notorious – CrossFit Rx

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Run or Row (No Measure)

500m Row or 400m Run

DROM

Metcon (No Measure)

TIme Cap 15min

15 Deficit HSPU

15 Strict HSPU

15 Kipping HSPU

Rest as needed between sets and reps to complete as fast and efficient as possible.

Metcon (AMRAP – Rounds and Reps)

AMRAP 20min

200m Run

10 Cal Bike or 15 Cal Row

Extra Credit

Metcon (Time)

12-9-6

Deadlift

Bar Muscle Ups

Rx 275/195 Rx+ 315/205

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