2/12/2015


CrossFit Notorious – CrossFit Rx

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Run or Row (No Measure)

500m Row or 400m Run

DROM

Back Squat (7 Min EMOM 3reps @ 80% 1RM)

Shoulder Press (7 Min EMOM 3reps @ 80% 1RM)

Metcon (Time)

15-12-9-6-3

hang power cleans 115/75

hspu

box jumps overs 24/20

This should be a weight that you can hold onto and move through this workout fast!

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