1/15/2015 Mini Monster Mash-Up


CrossFit Notorious – CrossFit Rx

Run or Row (No Measure)

500m Row or 400m Run

DROM

Metcon (AMRAP – Rounds and Reps)

Running Clock At 0:00

10Min AMRAP

20 Back Squats @ 50% 1RM

30 Sit Ups
Rest 5 min then proceed to next metcon

Metcon (Time)

2 Rounds for time

18 Box Jumps (24/20)

15 Thrusters (95/65)

12 Burpees on to plate (45/25)

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