4/02/15


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

Front Squat (Max @ 85%)

Weightlifting

Front squat (1st rep 3second pause)

50%-5 reps

60%-4 reps

70%-2 reps

75%-1 reps

80%-1 reps

85%-Complete as many reps as possible without breaking form.

Metcon (Time)

10rds

1 legless or regular rope climb

100m run

(substitute run with a 5 cal row)

When choosing a scale pick something that allows you to keep moving. You can scale 1/2 legless and 1/2 with legs.

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