5/15/2015


CrossFit Notorious – CrossFit Rx

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Run or Row (No Measure)

500m Row or 400m Run

DROM

Snatch ( (3 attempts to establish a 1 rep max snatch)

Spend 8-10min warming up before your start your three lifts. Treat this like a competition.

Metcon (Time)

5rds

25 Cal Row

16 C2B

9 Strict Deficit HSPU 4.5in/3in

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