Prototype Training Systems (CrossFit Prototype) – CrossFit

Strength

Zercher Squat (5×3
*build in weight each set)

Metcon

Salomon (AMRAP – Rounds and Reps)

12 min amrap

10 KB or DB front rack squats 40+/30+ (use a KB or DB at, or above RX weight)

12 weighted step up 40/30+ (load KB/DB in each hand by your side)

14 up down planks