Prototype Training Systems (CrossFit Prototype) – CrossFit

Strength

1A: Weighted Pull-ups (4×2)

stanley (Time)

5rds

6 pull up (RX+ 3 ring muscle ups)

12 single arm alt KB swings 53/35#

6 box jump overs 24/20′

12 up downs

1B: Half Kneeling DB/KB Press (4×6-8 each side )

Metcon