7/14/18   Recently updated !


CrossFit Notorious – CrossFit Rx

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Metcon (Time)

With Partner Complete

21-18-15-9-6-3

DB Man Makers 40/25

Sit Ups W/ Plate 45/25

HSPU

Run 200M After each set. (Together)

Warm-up (No Measure)

WU-If Raining each partner completes 200 M row totaling 1000M or run 400 M

DWU-Bear Crawl, Frog Jumps, Lunge w/ Rotation,

Mobility-Cobra to Downward Dog, Kipping Swings, Scorpions 20 reps each

MVMP- w/ Partner

50 plank to push-ups

50 Burpees

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