3/31/15


Announcements

Trodo Open this Saturday! 10am,11am,12pm

CrossFit Notorious – CrossFit Rx

View Public Whiteboard

Run or Row (No Measure)

500m Row or 400m Run

DROM

Muscle-ups

Time Cap 10min

30 muscle ups with an extra dip on each rep

Scale

10x

3 ring rows (feet elevated)

3-6 ring dips

Add 1 second for every rep not completed.

Metcon (Time)

1k row

21 deadlift 225/155

500m row

15 deadlift

250m row

9 deadlift

When choosing weights pick something that you can hold onto for unbroken reps.

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