1/16/2015 Strict Press Strict Pull Ups / Chipper


CrossFit Notorious – CrossFit Rx

Run or Row (No Measure)

500m Row or 400m Run

DROM

Shoulder Press (3×3)

Pull-ups (Strict Pull-Ups)

Metcon (Time)

For Time Complete

50 KB Swings (53/35)

40 Knees to Elbows

30 Goblet Squats (53/35)

20 Ring Dips

10 Font Squats (135/95)

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