Outside WOD

CrossFit Notorious – CrossFit Rx

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Back Squat (5X5 Back Squat 75% of 1RM)

Metcon (Time)

3 Rounds

325 meter Farmers Carry (RX+ 35’s/50’s)

10 Dumbbell Burpees (RX+ 35’s/50’s)

15 DB Squats (RX+ 35’s/50’s)

RX: (40’s/25’s)

*You can use Dumbbells or Kettlebells.

3 Rounds

Farmers Carry

Burpees to a 6″ Target

Jumping Squats

Warm-up (No Measure)

WU-400 M Run

DWU-mini band walks, High Knees, Butt Kicks, Zombie Kicks, Duck Walks, Bear Crawl,

Mobility-Leg Swings, Kipping Swings, PVC

MVMP- 2 Rounds

15 barbell back squats

10 sit-ups

5 push-ups

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