Prototype Training Systems (CrossFit Prototype) – CrossFit

Strength

Bench Press (6×2)

Build in weight each set

Metcon

All again (AMRAP – Rounds and Reps)

20 min amrap with partner

20/16 cal echo bike

400m run together

16 alt box jumps 24/20’

20 goblet squats 70/53#

*partition reps as you’d like
alternative workout

16/12 cal echo bike

400m run or row

16 alt box jumps 20/12’

20 air squats