7/10/18   Recently updated !


CrossFit Notorious – CrossFit Rx

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Snatch Balance (20Min To Work Up to Heavy Snatch)

Metcon (AMRAP – Rounds and Reps)

14Min AMRAP

5 Snatch 135/95

15 Cal Row

25 Push Ups

35 Sit Ups

Warm-up (No Measure)

WU- 400 M run or row

DWU- *each lap 5 pvc OHS

High Knees/Butt Kicks, Zombie Kicks/Frog Jumps, Inchworms/Bear Crawl

Mobility-PVC, Trunk & Spine Floor Stretches

MVMP-Snatch positioning/pulling

10 kipping swings

10 push-ups

10 knees to chest

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