Prototype Training Systems (CrossFit Prototype) – CrossFit

Warmup

Strength

high-hang clean + jerk (6×2 same weight every 2 minutes for 12 min
)

choose whichever jerk is more comfortable split or push.

Metcon

kettlebell hell (AMRAP – Rounds and Reps)

10 min AMRAP

10 goblet squats 53#/35#

15 kb swings 53#/35#

20 kb gorilla rows 53#/35#