4/24/2015


CrossFit Notorious – CrossFit Rx

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Run or Row (No Measure)

500m Row or 400m Run

DROM

Clean and Jerk (Clean and Jerk (1 EMOM for 10min same weight 80-85)

Metcon (Time)

21-15-9-6-3

burpees

cal row

Substitute cal row with a 200m run after each round.

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