Prototype Training Systems (CrossFit Prototype) – CrossFit

Warmup

Metcon

fall (Time)

Partner workout

partition reps and row duration with partner how you want

120 Bodyweight step ups 20’

100 Toes to bar

80 Renegade rows 35#/25#

60 Dumbbell thrusters 35#/25#

Row 2000m/1800m

Partner 1 row

Partner 2 plank

Partner 1 can only row when partner 2 is actively holding a plank, once partner 2 stops the plank, switch roles and repeat until you finish the row.

28 minute cap