1/23/2015 Front Squat / 10’s Chipper


CrossFit Notorious – CrossFit Rx

Run or Row (No Measure)

500m Row or 400m Run

DROM

Front Squat (3×3 at 90-100% of your 1rep max squat clean)

Metcon (Time)

10 ohs 115/75

10 box jump overs 24/20

10 thrusters 115/75

10 power cleans 115/75

10 t2b

10 burpee muscle ups

10 t2b

10 power cleans

10 thruters

10 box jump overs

10 ohs
Scale MU = 2pullups + 2 Ring Dips

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