CrossFit Notorious – CrossFit Rx
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)
100 double unders
75 wallballs 20/14