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CrossFit Notorious – CrossFit Rx

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Metcon (Weight)

12MIN EMOM

ODD – 3 Rep Deadlift @ 80% 1RM

Even – 3 Rep Strict Press @ 80% 1RM
Log weight in comment box

Metcon (Time)

For Time

100 S2OH 115/75

Every time you drop complete 1 round of “Cindy”

“Cindy”

5 Pull Ups

10 Push Ups

15 Air Squats
Can rest bar in front rack position. Can not rest bar on back.

Warm-up (No Measure)

WU-200 M Run + 50 DU’s or 75 singles

DWU-Skips/High Skips, Butt Kickers/Zombie Kicks, Side Lunges/Heel Taps

Mobility-PVC, Good Mornings, ANY extra shoulder needed

MVMP:

30 deadlifts

2 round “Cindy”

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