“The Salas’s” PARTNER 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

Happy Birthday to Rey AND Sylvia (they are married and have the same B-day!)
I am so excited to wish you both a happy birthday! Truly a Box could not ask for a better POWER COUPLE, you not only make provide the gym with so much, but you make it a better place to go! 3 Cheers for the Salas’s!

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

24 MIN AMRAP at Min 12 Partners Switch Workouts

“Rey” Partner A/Partner B Rests-

10/7 Cal Row

3 Bear Complex (135/95)

“Sylvia” Partner B/Partner A Rests-

5 Thrusters (135/95)

5 Atomic Sit-ups (45/25)

**EVERY Switch Both Partners complete 5 Bar Facing Burpees Together/Synchronized
Bear Complex Demo Video: https://youtu.be/oOd_VaYDFSw



7/5 Cal Row

6 Front Squats from Rack


5 S2OH Rack from Rack

10 Weighted Sit-ups

**Every Switch 4 Lateral Burpees


Warm-up (No Measure)

WU- 200 M Run plus 200 M row

DWU-High Knees, Butt Kickers, Sampson Stretch, Side Lunges, Bear Crawls, Frog Jumps, Duck Walks

Stretch-PVC and band pull a-parts


2 Rounds

10 barbell Thruster w/ 3 sec hold

10 plate Russian Twists

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