6/29/2015


CrossFit Notorious – CrossFit Rx

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Run or Row (No Measure)

500m Row or 400m Run

DROM

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
Perform these as squat snatches.

Scale

9-7-5

Chest Bar

Ring Dips

Squat Snatch

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Weightlifting

Metcon (Weight)

5x

1 Power Clean and Push Jerk

1 Squat Clean and Split Jerk

Increase weight and complete a set every 2min.

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