CrossFit Notorious – CrossFit Rx

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Run or Row (No Measure)

500m Row or 400m Run


Back Squat (5@60% 4@70% 3@80% 1@90%)

Work up 1rep at 90% then drop 30lbs and complete 8reps

Metcon (Calories)

16min EMOM

Odd – 6 Front Squats + 6 Pullups 135/95

Even – Max Cal Row

Score – Max Calories

** If you do not complete the 6 front squats and 6 pullups in the min your workout is not RX**

Front Squats From the Floor

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