Prototype Training Systems (CrossFit Prototype) – CrossFit

Strength

Push Press (4×4
*can build or work across each set )

If going overhead doesn’t feel best consider modifying to either

-bench press 4×4

Or

-DB bench press 4×10-14

*aim to increase weight or reps from last week

metcon

Work for it (Time)

5rds

10 push press 95/65# (RX+135/95#)

10 burpee over the bar

20/25 cal row
Alternative Metcon

3-5rds

10 gorilla rows w a KB

10 up downs

10-20 cal row