Fun Fun Fun Friday! OUTSIDE WOD


CrossFit Notorious – CrossFit Rx

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800m Run (Time)

Max Effort 800m Run
800m = 1/2 mile

Metcon (Weight)

1 Strict Press + 2 Push Presses + 3 Jerks (Split or Push)
(from rack) 5 Rounds to build to highest weight. Only score highest wait completed.

As a Group:

Round 1-0:00

Round 2-2:00

Round

3-4:00

Round

4-6:00

Round

5:8:00

OTC: 5 Push Presses

Metcon (AMRAP – Rounds and Reps)

9 AMRAP

6 Bar Facing Burpees

8 Deadlifts [UNBROKEN]225/155

10 Pull-ups
OTC:

4 Bar Facing Burpees

8 Deadlifts 12 Ring Rows

Warm-up (No Measure)

WU-200 M Run

DWU- Skips, High Skips, Straight Leg Skips, Side Skips, Side Gorillas

Mobility- Kneeling leg circles, Scorpions, T-Spine Rotation, PVC

MVMP-2 rounds

10 DL’s 50%

10 barbell press

5 push-ups

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