Terrific Tuesday


CrossFit Notorious – CrossFit Rx

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Metcon (Time)

800 meter run – Buy in

21-15-9

OHS(RX+110/165) (RX 95/135)

Burpee Box Jumps (24/30)

Cash Out – 800 meter run
OTC:

750m Row

DB Ground to OH

Box Step-Ups

Hand Release Push-ups

Extra

Metcon (AMRAP – Reps)

10MIN EMOM

10-12 KB Swings 70/53

Warm-up (No Measure)

WU-400 M Run

DWU-5 Air OHS each lap

Knee Hug/Quad Pull, Frog Jumps, Laterl Hops, Side Shuffle, High Skips w/ Arm Reach,

Mobility- PVC, Quadrapeg, Hip Circles, T-Spine Rotation

MVMP-3 Rounds

10 alt DB/KB OHS * 1 arm 5 per side

10 KB Russian Swings

10 Steps ups with plate 15/25 @ chest

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