Strong Friday!


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 Run

DWU- High Knees, Bear Crawl,Butt Kicks, Side Gorilla, Zombie Kicks, Heel Taps

MVMP: 2 rounds each

Front Squats

A: 10 Barbell Back Squats

5 front squat w/ 3 sec pause

B: 3 reps per Unbroken (full ROM)

3 Snatch Grip DL

3 Snatch Grip Shrug

3 Snatch Grip High Pull

3 Power Snatch

Metcon (Time)

5 Rounds

10 Power Snatch (80/115)

20 Pistols

4 Rounds

14 Alt. Arm Snatches

30 Jump Air Squats

Front Squat (7-5-5-3-3-1)

Build to a New 1 Rep Max (1RM)

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.