CrossFit Notorious – CrossFit Rx
Run or Row (No Measure)
500m Row or 400m Run
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
Add your lowest calorie row with your lowest set of burpee box jumps for total reps