Prototype Training Systems (CrossFit Prototype) – CrossFit
strength
Deadlift (2×5, 2×3, 2×1
*1×5 60%, 1×5 70%, 1×3 80%, 1×3 85%, 1×1 90%, 1×1 95%)
metcon
Session 32 (AMRAP – Rounds and Reps)
10 min amrap
4 deadlifts 155/105#
8 hang power cleans 155/ 105#
45 double unders
Alternative workout option
10 min amrap
10 KB swings or slam balls
15 abmat sit up
20 double unders or 45 single under