Prototype Training Systems (CrossFit Prototype) – CrossFit
strength
Back Squat (4×10
*build each set but ideally starting first set around 60% of estimated 1RM )
metcon
Focus (Time)
5rds
9 box jumps 24/20’
16 WBS 20/14#
4 bar muscle up
Alternative workout
5rds
9 plate or 12’ box jumps or step up (low impact)
16 medball squats
4 banded pull up or ring rows at a difficult angle