Prototype Training Systems (CrossFit Prototype) – CrossFit

Metcon

Pears (AMRAP – Rounds and Reps)

18 Min Amrap

500m row @5k pace

60 Single Unders

5/5 S/A DB Hang Power Clean + Jerk

Rest :30 after each round

Accessory Work

1A: Hollow Body Holds (Accumulate 3:00 in Hollow Hold)

2A: 90/90 hip switch (3×4-6 each side)