CrossFit Prototype , Integrated Martial Arts – CrossFit

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Metcon (AMRAP – Reps)

8 min EMOM

Odd Min- Toe to bar (5-15 UB)

Even min- Hollow body hold (:45 sec)

*just score T2B reps; Rx if you held hollow body 45 sec and did toe to bar

Gainz Train (Time)


10 Box Jumps (24/20in) (30/24in Rx+)

30 WBS (20/14lb) (30/20lb Rx+)

50 DUs

14 min cap