CrossFit Prototype , Integrated Martial Arts – CrossFit

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Metcon (2 Rounds for reps)

12 min EMOM

Odd min- 5-10 HSPU or :30 Hold on wall (Scaling back further would be Pike/Yoga Push up/Strict push up; same rep scheme)-Can Kip or Strict HSPU

Even min- 12 Ring Rows (Rx+ 3-6 Muscle Ups)

*Score total HSPU /PU and then score total RR or MU

Moose Tracks (Time)


800m run

50 KBS (53/35lb) (70/44lb Rx+)

20 min cap