CrossFit Notorious – CrossFit Rx

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Run or Row (No Measure)

500m Row or 400m Run


Back Squat (1RM)

Back Squat (establish a new 1 rep max)

Metcon (AMRAP – Rounds and Reps)

7min AMRAP

1 rope climb

3 wall climbs

Rx+ Legless Rope Climbs

*climb as high as you can without your feet then lock them in and finish

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