4/3/2015


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Trodo Open this Saturday! 10am,11am,12pm

CrossFit Notorious – CrossFit Rx

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Run or Row (No Measure)

500m Row or 400m Run

DROM

Squat Clean (6×2)

Squat Clean (2-2-2-2-2-2)

These should be quick singles. Don’t exceed 85% 1RM.

Metcon (AMRAP – Rounds and Reps)

Metcon (AMRAP – Reps)

AMRAP 7min

double unders

20-40-60-80….

power snatch 135/95

2-4-6-8…..

Keep adding 20 and 2 reps to the ladder until the time runs out. Record total reps of double unders and snatches

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