4/30/2015


CrossFit Notorious – CrossFit Rx

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Run or Row (No Measure)

500m Row or 400m Run

DROM

Overhead Squat (take 15min to work up to 1RM)

Metcon (Time)

“Big Pappa”

21-15-9

C2B Pullups

Burpee Box Jumps 24/20

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