7/9/18   Recently updated !


CrossFit Notorious – CrossFit Rx

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Metcon (Time)

30 Thrusters for time

@ 90% of your body weight

** off the rack**
Shoot for 100% of body weight or go heavier than your usual thruster weight

Metcon (Time)

5RFT

3 Wall Walks

15 Box Jump Overs

400 M Run

Warm-up (No Measure)

WU-200 M Run or Row

DWU-5 Jumping Jacks each lap

High Knees/Butt Kicks, Quad Pulls/Knee Hugs, Side Lunges/Zombie Kicks

Mobility- PVC, Couch Stretch, Wrist Stretch

MVMP-

10 Burpee Ball Slams

20 Med Ball Sit-Ups

30 lunges w/ med ball

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