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CrossFit Notorious – CrossFit Rx

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Metcon (Weight)

7MIN EMOM 3 Clean And Jerk

70%-80% 1RM C&J

Metcon (Time)

50 Wall Balls

50 Double Unders

50 Sit Ups

50 Double Unders

50 T2B

50 Double Unders

50 DB Snatch (alt)

50 Double Unders

Warm-up (No Measure)

WU-400 M Run

DWU- 3 min max reps Med Ball Squat Clean and Jerk: then high knees/butt kicks, spiderman lunge, bear crawls,

Mobility- Stretch:quads, hamstrings, triceps, lats

MVMP- 2 rounds

5 DL+5 Hang C&J

5 Pushup + 5 K2C

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