Wallball Wednesday!


Announcements

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!
https://www.facebook.com/events/192520118040550/

CrossFit Notorious – CrossFit Rx

View Public Whiteboard

Metcon (Time)

1000 m Row

THEN

50-40-30

Hang Cleans (75/115)

WallBalls (14/20-9/10ft)

Medball Sit Ups (14/20)

THEN

120 DUs
OTC:

750m Row

THEN

40-30-20

at #12/8

Med Ball Cleans

WallBalls

Sit-ups

THEN

150 Singles

Warm-up (No Measure)

WU-400 M Run or Row

DWU: Skips, Side Skips, Inchworms, Lunge w/ Trunk Rotation, Scorpions, Kipping Swings

Stretch- Calf Stretch, Banded Shoulder and Hip Hinges

MVMP-Tabata Alt between

Med Ball Clean & Med Ball Thruster

Finish w/ 20 situps

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