Wacky Wednesday


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-400 M Row

DWU-2 push-ups each lap

High Knees, Butt Kicks, Side Lunges, Bear Crawl,

Stretch-Couch Stretch, Rig Lying Hamstring, Rig Lat, Rig Tricep, PVC

MVMP- 2 round

5 front squats + 5 push press + 5 hang cleans

2 kips +2 pull-ups (x2)

5 burpees

Metcon (Time)

7 Rounds for time:

10 Thrusters (55/75)

10 Pull Ups


5 Rounds for time:

10 Power Cleans (80/115)

10 Push Press (80/115)

10 Bar Facing Burpees

6 Rounds of

10 Front Squats from Rack

12 Ring Rows

4 Rounds of

25 Med Ball Clean and Jerks (G2OH)

15 Burpees

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