Muscle Monday


CrossFit Notorious – CrossFit Rx

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Metcon (Weight)

Strength: – Front Squat

5×5

70% of your 1 rep max or scale accordingly

You will have 10 minutes to complete all 5 sets. Warm up to your 70% 1 Rep Max and then the clock will begin. Rest in between sets.

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Cleans 155/115 RX

HSPU

T2B

WallBalls 20/14

100 meter run after each rep sequence

*Scale accordingly
OTC:

10-9-8-7-6-5-4-3-2-1

Cleans

Push-ups

Knees to Elbows

Wall Balls

100 meter run after every rep sequence

*Scale accordingly

Warm-up (No Measure)

WU-400 M Row/Run

DWU-Side Lunges, High Knees, Butt Kicks, Knee Hugs/Quad Pulls, Bear Crawl, Spider man lunge, inch worms

Mobility-Banded lat, pec , shoulder, tricep

MVMP- 3 Rounds of “Cindy”

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