Prototype Training Systems (CrossFit Prototype) – CrossFit

Strength

1A: Bench Press (4×4)

1b: Single Arm DB Rows (4×12 each side
*reset after each rep)

metcon

Watermelon sugar (AMRAP – Rounds and Reps)

12 min amrap

8 pull up

15 air squats

8 T2B

15 push up