Prototype Training Systems (CrossFit Prototype) – CrossFit

Family Matters (AMRAP – Rounds and Reps)

20 Minute running clock

With a partner

complete a Buy in 2k Row

Then with remaining time alt rounds of

5 Burpee over the bar

10 Thrusters (45/35#) (RX+95/65#)

15 KB swings 53/35# (RX+70/53#)


DB Thrusters swap for squats

KB swings swap for sit up

Burpee swap for up downs