Prototype Training Systems (CrossFit Prototype) – CrossFit

strength

Bench Press (5×6
*build in weight)

metcon

end of youth (Time)

for time

21-15-9

Burpee to plate

15-12-9

Toes to bar

rest 1 min

15-12-9

Burpee to plate

50-40-30

Double Unders

16 min time cap

*record total time

Modifications:

-Burpee to plate-up down to plate or up downs

-Toe to bar-knee to chest, supine leg lifts

-Double unders-:30 cap (half volume , as many’s DUs in :30, single unders)