Prototype Training Systems (CrossFit Prototype) – CrossFit

strength

Deadlift (4×4
*work across at 75-80% of last weeks heavy single )

-use the trap bar if you have lower back tightness

-pick a weight that you can take 3 warm up sets to get to

metcon

Grip (Time)

For time:

3rds

75 double unders

9 T2B

21 KB swings 53/35#
Alternative workout option

3rds

800-1000m concept 2 bike

9 hanging knee raises

15 slam balls or jump squats