CrossFit Notorious – CrossFit Rx

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Run or Row (No Measure)

500m Row or 400m Run


Metcon (AMRAP – Reps)

EMOM for 10 min

choose one of the following:

5 hspu

5 strict hspu

5 deficit hspu

5 strict deficit hspu

Metcon (Time)

4 rounds

500m row

max unbroken c2b

The goal is to finish with above 40 reps total. Please scale with pull ups or a band.

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