Thirsty Thursday


CrossFit Notorious – CrossFit Rx

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Metcon (Time)

25 Pulls-ups

THEN

3 Rounds

5 Power Snatch (105/155)

10 Clean and Jerks (105/155)

35 Sit Ups

50 Double Unders
OTC:

25 Ring Rows

THEN

4 Rounds

8 Power Cleans

4 Shoulders 2 OH

35 Sit-ups

75 Single Unders (Jump Rope)

Metcon (AMRAP – Reps)

EC: EMOM 9

Every min: 8 V-ups + 8 Plank up downs
V-up Movement Video: https://youtu.be/iP2fjvG0g3w

Plank Up Downs Video: https://youtu.be/L4oFJRDAU4Q

Warm-up (No Measure)

WU-400 M run

DWU- side shuffle, carioca, high knees, butt kicks, heel taps, spiderman lunge

mobility-PVC, scorpions, kipping swings

MVMP-Snatch and C&J Prep

followed by 2 rounds

5 C&J

5 OHS

10 Jump Squats *no lbs

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