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- 200 M Row & 200 M Run

DWU-Skips, High Skips, Side Skips, 5 Sprints,Knee Hugs, Quad Pulls, Zombie Kicks

MVMP-2 rounds

5 high pulls + 5 Hang Cleans + 5 Jerks


5 pull-ups + 5 Dips

Metcon (Time)

For Time:

400m run

15 Clean & Jerks (95/135)

5 Rope Climbs

400m run

12 Clean & Jerks (95/135)

4 Rope Climbs

400m run

9 Clean & Jerks (95/135)

3 Rope Climbs

200m Run/250m Row

10 Clean &Jerks

10 Rope Get-ups

200m Run/250m Row

8 Clean &Jerks

8 Rope Get-ups

200m Run/250m Row

6 Clean &Jerks

6 Rope Get-ups

Metcon (AMRAP – Reps)

EC: Tabata of Hollow Holds/Rocks
Tabata is 20 secs on/10 secs off for 4 Minutes (8 rounds total).

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