CrossFit Prototype , Integrated Martial Arts – CrossFit
Back Squat (3×2@90+% + 2×5 @-10-15% of 3×3 weight)
Pull-ups (Max UB set of Pull ups)
1 attempt only; this can be strict or kip; scale to max set of UB ring rows at challenging angle; 1 min rest following
Double-Unders (Max UB set of DU’s)
3 attempts max; 5 min cap (if still working DU movement attempt max DU’s in 2 min; 2 min rest following cap
Cherry Garcia (AMRAP – Reps)
10 min AMRAP
10 Pull ups (5 bar MU Rx+)
30 DU’s