Manic Monday

CrossFit Notorious – CrossFit Rx

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Back Squat (4X5 2 secs down, 2 sec pause.)

From Rack!

Metcon (AMRAP – Reps)

7 minute ladder, up by 3’s

Power Cleans (95/135)

Toes to Bar

**REST 2 minutes**

7 minute ladder, up by 3’s

WallBalls (14/20-9/10ft)

Handstand Push Ups

Med Ball Cleans





Warm-up (No Measure)

WU-400 M Run

DWU- high knees, butt kicks, frog jumps, side shuffle, zombie kicks, inch worms

Mobility-PVC, banded stretch-hip,knees, shoulders, triceps

MVMP-3 rounds

20 air squats

10 high pulls + 10 hand clean & jerk

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