CrossFit Notorious – CrossFit Rx
Run or Row (No Measure)
500m Row or 400m Run
Clean (Clean (1-1-1-1-1-1))
10 Step Overhead Lunge 45# Plate after each round.
This should be fast and involve little to no breaks on the lunge. Scale with a body weight lunge and regular pull-ups. Male and female weight are the same.