Deadlifts!


CrossFit Notorious – CrossFit Rx

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Deadlift (3X8 at 60-65% of 1RM)

Metcon (AMRAP – Reps)

3 Min AMRAP

MAX Double DB Deadlifts

**Make it Light and Fast!

RX+ 50/35

RX 40/25

OTC 30/20

***Comment your DB weight.

Metcon (AMRAP – Rounds and Reps)

6 AMRAP

“CORE”

10 V-ups

10 Hollow Rocks

10 Sit-ups

Warm-up (No Measure)

WU- 400 M Run

DWU- Side Shuffle, Carioca, Frog Jumps, Inchworms, Sampson Stretch

Mobility- Foam roll and or KB Smash

MVMP-

3 rounds

5 Good Mornings

10 DL

10 Plank to Pushup

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