4/8/2015


CrossFit Notorious – CrossFit Rx

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Run or Row (No Measure)

500m Row or 400m Run

DROM

Back Squat ((5×3 75% 1RM ))

First rep is a 3 sec pause squat.

Metcon (AMRAP – Reps)

10min AMRAP

5,5 10,10 15,15……

kbs 53/35

burpees

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