Prototype Training Systems (CrossFit Prototype) – CrossFit

strength

1A: DB Bench Press (3×8-12 reps
)

1B: Barbell Bent-Over Row (3×10)

metcon

max (AMRAP – Rounds and Reps)

14 min amrap

10 T2B

15 WBS 20/14#

20 renegade rows 35/25# (RX+50/35#)