CrossFit Notorious – CrossFit Rx

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Run or Row (No Measure)

500m Row or 400m Run


Power Snatch (5×3 Pause Power Snatch)

5×3 pause power snatches

(Pause just below the knee cap and hold for 2-3 seconds. Really focus on speed from that position to the hip. Rest 2min between sets.)

Metcon (AMRAP – Rounds and Reps)

7min amrap

30 double unders

6 hang squat cleans

Rx 115/75 Rx+135/95

Cool Down (No Measure)

Cool Down Stretch

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