Manic Monday!


Announcements

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!
https://www.facebook.com/events/192520118040550/

CrossFit Notorious – CrossFit Rx

View Public Whiteboard

Metcon (AMRAP – Reps)

7 minute ladder, up by 3’s

Ring Dips

WeightedBox Step Ups (35’s/50’s)

**REST 2 minutes**

7 minute ladder, up by 3’s

Sumo Deadlift High Pulls (95/135)

Back Squats (95/135)

TOTAL reps added up from both ladders = your score!
OTC:

Push-ups

Step-Ups

Lighter

Sumo Deadlift High Pulls

Back Squats (From rack if possible).

Warm-up (No Measure)

WU-400 M Run or Row

DWU-Skips, Carioca, Broad Jumps w/ Burpee, Bear Crawl, Spiderman Lunge

MVMP- 2 rounds

5 ring dips

5 Dead Lift

5 Back Squats

*use extra time to break down SDHP

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