Prototype Training Systems (CrossFit Prototype) – CrossFit

strength

1A: Weighted Pull-ups (4×2
*build in weight each set)

1B: Shoulder Press (4×8)

Pull-ups (1x max reps
*score max unbroken strict pull up)

Metcon

wish you the best (AMRAP – Rounds and Reps)

14 min amrap

15 KB swings 53/35# (70/53#)

12 box jumps 20′

9 pull up (RX+ 3 bar MU)

6 shoulder to overhead 115/75 (155/105#)