2/19/2015


CrossFit Notorious – CrossFit Rx

View Public Whiteboard

Run or Row (No Measure)

500m Row or 400m Run

DROM

Overhead Squat (5×3 @ 50,60,70,80,90% 1RM)

CrossFit Games Open 11.6 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:
3 Thrusters
3 Chest-To-Bar Pull-ups
6 Thrusters
6 Chest-To-Bar Pull-ups
9 Thrusters
9 Chest-To-Bar Pull-ups
12 Thrusters
12 Chest-To-Bar Pull-ups
15 Thrusters
15 Chest-To-Bar Pull-ups
18 Thrusters
18 Chest-To-Bar Pull-ups
21 Thrusters
21 Chest-To-Bar Pull-ups
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Cool Down (No Measure)

Cool Down Stretch

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