Prototype Training Systems (CrossFit Prototype) – CrossFit

strength

Back Squat (4×10
*aim to stay in the 60-75% range for all 4 sets )

metcon

Shehulk (AMRAP – Rounds and Reps)

5 min amrap

5 thrusters 95/65#

15 KB swings 70/53#

Rest 2 minutes

5 min amrap

5 thrusters 95/65#

15 hollow body rocks