3/16/2015


CrossFit Notorious – CrossFit Rx

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Run or Row (No Measure)

500m Row or 400m Run

DROM

Overhead Squat ( (6×2 same weight 75% 1RM))

Find a weight that you can pause at the bottom for 2 seconds on the first rep. This is more about getting comfortable in the bottom position of the overhead squat then it is about weight.

Metcon (AMRAP – Reps)

Even/Odd for 20 min

Even: cal row

Odd: burpee box jump 24/20

Find a number of calories and burpee box jumps that leaves you about 10-15 seconds of rest each minute. Try to maintain the same number all the way through. If you feel yourself falling off pace decrease by 1 calorie and 1 burpee box jump.

Elite Men and Women

20 cal row/18 cal row

10 burpee box jumps 24/20

Scoring

Add your lowest calorie row with your lowest set of burpee box jumps for total reps

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