Prototype Training Systems (CrossFit Prototype) – CrossFit

Blue Skys (AMRAP – Rounds and Reps)

In teams of 3

30 min amrap

Teammate 1 – 800m run

Teammate 2 & 3 Amrap

30 Weighted Goblet Step up 20′ 53/35#

25/20 Cal Echo Bike

20 Deadlifts 205/145#

when Teammate 1 returns from run team mate 2 will run and teammates 1 & 3 will amrap and repeat until 30min is up.
*Score rounds and reps on the amrap

Alternate workout:

30 min amrap in teams of 3

Row 1600m

Amrap

30 Step up 20′

20 Cal bike, row, Ski erg

20 Goblet squats