3/3/2015


CrossFit Notorious – CrossFit Rx

View Public Whiteboard

Run or Row (No Measure)

500m Row or 400m Run

DROM

Front Squat (8-6-4 Record Set of 4)

Front Squat (8-6-4)

set of 8 light 60-65%

set of 6 moderate 70-75%

set of 4 heavy 80-85%

Metcon (Time)

(buy in 5 rope climbs)

15-12-9-6-3

box jumps 24/20

push jerks 135/95 Rx+ 155/105

(cash out 5 rope climbs)

Cool Down (No Measure)

Cool Down Stretch

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