Prototype Training Systems (CrossFit Prototype) – CrossFit

strength

Push Jerk (5×2
*pause & hold 2 sec on the catch)

metcon

grinch (AMRAP – Reps)

1 min on 30sec rest

6 thrusters 95/65#

amrap burpee remainder of the minute

repeat 8 sets

(total 12 min)

*score burpee