3/24/2015


CrossFit Notorious – CrossFit Rx

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Run or Row (No Measure)

500m Row or 400m Run

DROM

Metcon (Time)

5rds

20 cal row

10 t2b

Metcon (AMRAP – Rounds and Reps)

5min AMRAP

3 deadlift 275/185

5 shoulder to overhead 115/75

two bars and take the bar from shoulder to overhead from the ground

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