7/7/2018


CrossFit Notorious – CrossFit Rx

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Metcon (Time)

With Partner

7RFT

7 Snatch 135/95

14 Burpee Box Jump Overs

21 C2B Pull Ups

7 Thrusters 135/95

14 Burpee Over Bar

21 T2B

Warm-up (No Measure)

WU- 200 M Run partner does DU’s *switch

DWU-Knee Hugs/Quad Pulls, Lunge w/ rotation, Frog Jumps, Bear Crawls

Mobility-PVC, Kipping Swings

MVMP- 3 rounds

5 front squats +5 strict press+5 hang snatch

5 burpees

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