7/6/18


CrossFit Notorious – CrossFit Rx

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CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

1-Mile Run (Time)

Max Effort 1-Mile Run

Warm-up (No Measure)

WU-400 M Run

DWU-Skips, Side Skips, High Knees/Butt Kicks, Inchworms, Frog Jumps

Mobility-Banded shoulder, pec, tricep, chest, hips

MVMP- 2 rounds

5 pull-ups + 5 dips

15 wall ball squats

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