Prototype Training Systems (CrossFit Prototype) – CrossFit


Boat Race Relay (Time)

Partner Relay


400m run

500m row

*Partner 1 does a 400m sprint when they finish their partner does a 400m sprint. After partner 2 finishes their run partner 1 does a 500m row and repeat. Each partner will perform 3 400m run and 3 500m row.