CrossFit Prototype , Integrated Martial Arts – CrossFit

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Metcon (AMRAP – Reps)

10 min EMOM

1A Pull up (Kip is allowed; 10-15 reps unbroken; C2B Rx+; if can’t kip; Strict pull ups 4-6 reps; look back to 8/5/15 for rep reference)

1B Front rack Carry x100 ft (can be done outside or inside (50 ft down/ 50 ft back)-4th parking space outside

*Score total pull ups

Vanilla Chai (AMRAP – Reps)

12 min AMRAP

12 Ring Rows (6 MU Rx+)

15 Push ups

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