CrossFit Prototype | Prototype MMA – CrossFit

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Turkish Get Up (3×2 (each side))

*Scale to half get up

Reverse Crunch (3×15)

Death by Push Pull (AMRAP – Reps)


7 thrusters (95/65lb)

5 chest to bar pull ups


9 Thrusters (95lb/65lb)

7 Chest to bar pull ups


*Goal is a Minimum of 6 rds everyone needs to complete, if you complete less than 6, it turns into an 8 min AMRAP and you still score total reps