Prototype Training Systems (CrossFit Prototype) – CrossFit
metcon
Red bone part 1 (Time)
30 min running clock
With a partner
3 rds
20 bench press 135/95#
40/30 cal row
Red bone part 2 (Time)
3rds
20 single arm devil press 50/35#
50 sit up
Red bone part 3 (Distance)
Remaining time:
Row for distance
*score total distance on the row
*alternative workout:
30 min running clock with a partner
3rds
20 DB up downs 20#
40/30 cal row or concept bike
INTO
3rds
20 renegade rows 20#
50 sit ups
REMAINING TIME
Row or bike