Robert’s B-Day WOD!


CrossFit Notorious – CrossFit Rx

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Warm-up (No Measure)

WU- 400 M run or 400 Robert Kisses

DWU-Skips, Side Skips, Zombie Kicks, Sampson Stretch, Inchworms to Spiderman Lunge

Mobility-PVC, Kipping Swings, Hip Circles, T-Spine Rotations

MVMP-2 rounds

20 med ball cleans

10 med ball burpee

20 kneeling med ball slams

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 minutes

3 Bar Muscle Ups

5 Power Snatch (105/155)

7 Ring Dips

15 Front Rack Lunges (105/155)

**Every 2 Mins starting at 0:00 2 Rope Climbs!
OTC:

3 Pull-ups

8 Alt. Arm DB Snatches

10 Bench/Box Dips

18 Lunges

**6 Rope Get-ups

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