CrossFit Notorious – CrossFit Rx
Run or Row (No Measure)
500m Row or 400m Run
Back Squat (7 Min EMOM 3reps @ 80% 1RM)
Shoulder Press (7 Min EMOM 3reps @ 80% 1RM)
hang power cleans 115/75
box jumps overs 24/20
This should be a weight that you can hold onto and move through this workout fast!