Prototype Training Systems (CrossFit Prototype) – CrossFit

strength

Front Squat (5×3
*3 sec controlled descent into the squat
*build in weight each set )

metcon

x marks the spot (AMRAP – Rounds and Reps)

12 min amrap

12 goblet squats 50/35#

50ft walking lunges (body weight)

12 DB power snatch 50/35#

50ft walking lunges (body weight)

12 abmat sit up