CrossFit Prototype , Integrated Martial Arts – CrossFit
Pull-ups (4×5 strict; controlled lowering)
*Scale to jumping pull up with SLOW lowering phase 2-3 seconds; can go weighted as well
bulgarian split squat (3×10 each leg (goblet position))
The Reuben (AMRAP – Reps)
7 min AMRAP
5 Cleans (Squat cleans Rx; 135/95lb; power variation for those who do not have the skill; power clean + front squat if pattern isn’t 100%)
7 pull ups (C2B Rx+)