Sloppy Saturday Partner Outside WOD!


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

Metcon (AMRAP – Rounds and Reps)

23 Min AMRAP


20 DB Overhead Squats (50/35)

10 Wall Climbs

20 DB Overhead Lunges (50/35)

10 Strict HSPUs

20 Pistols

10 Strict Press (50/35)

*Every 3 mins including at 0:00 partners run 200m together with Wallball in front of body 20/14# (big belly style)
All DB Movements are one arm (alt. as needed).

OTC: Use both hands to work with DB Weight or remove DB from workout.

Warm-up (No Measure)

W-Partner Tabata Jump Rope

A. Jump Rope B. BW OHS

DWU-Lunge w/ OH Reach, High Knees, Butt Kicks, Zombie Kicks, Inchworms, Frog Jumps

Stretch: PVC, Cobras, Downward Dog, Scorpions

MVMP: w/ 1 DB 2 rounds

20 alt DB Snatches

10 Pushup w/ Alt DB Row

20 Russian Twists w/ DB

10-1 arm DB OHS

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