Prototype Training Systems (CrossFit Prototype) – CrossFit

Strength

1A: Bench Press (5×3)

pause with bar in contact with the body and pause at the lock out of press

Metcon

Vegas (AMRAP – Rounds and Reps)

11 min AMRAP:

6/4 Echo Bike

8 Burpee

12 Kettlebell Swings 53/35# (RX+ 70/53#)

20 Shoulder Taps
Alternative workout option:

11 min AMRAP:

6 Cal Row

8 up downs

12 slam balls

20 shoulder taps