CrossFit Notorious – CrossFit Rx

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Run or Row (No Measure)

500m Row or 400m Run


Clean Pull (5×3 Level Load Across Sets)

Clean Pull Unders 5×3 pick a weight that you can hold onto. Something that is challenging but isn’t breaking down your technique.

Start with the barbell in the hanging position. WITHOUT lowering the barbell pull yourself under the bar and receive it like a hang squat clean. Think speed and move your feet!

attached is a video below for an example


Metcon (AMRAP – Reps)

18min AMRAP

100 double unders

75 wallballs 20/14

50 pullups

25 burpees

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