Prototype Training Systems (CrossFit Prototype) – CrossFit

strength

Deadlift (4×3
*work across at 75-80% of last weeks heavy single )

Strength notes:

-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

Make it look easy (Time)

For time:

CFP Lap

2000m/1750m row

CFP lap

20 min cap
Alternative workout:

-Instead of running use the concept bike 2 bike for 2000m or ski erg for 1200-1500m

-reduce run distance to 400m