Fun Friday!


Memorial Day Murph Hero WOD is happening Monday, May 28th from 9-11am (heats every 30 minutes-details below) and BBQ/Potluck starts at 11am!
[Potluck Sign-up on Front whiteboard].
Please join and invite friends! GET READY!

CrossFit Notorious – CrossFit Rx

View Public Whiteboard

Warm-up (No Measure)

WU-400 M Run or Row

DWU: High Knees, Butt Kicks, Inchworms, Bear Crawls, Scorpions, Kipping Swings

Stretch-Banded Shoulder, Chest, Ticep, Lat

MVMP; 2 rounds

10 Barbell Glute Bridges

5 Snatch Grip DL + 5G High Pulls

5 Front Squats

Metcon (AMRAP – Reps)

Strength/Skill: EMOM 8 minutes

Even – 3 Chest to Bar Pull Ups and 5 regular Pull Ups (try to complete unbroken)

Odd – 5 Hang Snatch (95/135)

Even-3 Pull-ups then Hold at the top of the pull-up for 10 secs


8 DB Hang Alt Arm Snatches

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP of

100 Double Unders

30 Deadlifts (185/275)

20 Front Squats (135/185)

10 Squat Snatch (95/135)
Only one bar-Practice Changing your weight fast!


150 Singles

15 Double DB Deadlifts 10 Front Squats from Rack

5 Wallball Squat Snatches

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