CrossFit Notorious – CrossFit Rx

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Metcon (AMRAP – Rounds and Reps)

Work/Rest Each Partner has to do at least one of each movement-always!


400m Run (Together)

30 DL

20 Hang Squat Cleans

10 Front Squats

6 S2OH

(All at 155/105)

200m Farmers Carry (or partner carry) [Each person does 100 meters]

210 DUs

140 Sit-ups -done together each person does 70

70 Push-ups-done together each person does 35

Try to complete, if trouble complete Barbell Movements with a Wallball.

Warm-up (No Measure)

WU-200 M Row + 200 M Run each

DWU- Knee Hugs, Butt Kicks, Zombie Kicks, Bear Crawl,

Mobility-PVC ROM, Kipping Swings,

MVMP- 2 rounds

15/25 lbs plate hold *each hand while partner front squats

30 Barbell Front Squats each

15 Push Press

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