Prototype Training Systems (CrossFit Prototype) – CrossFit

metcon

captain marvel (AMRAP – Reps)

5 rounds of: 45sec on/ 15sec off

Min 1: farmers carries 53/35# (RX+ 70/53#)

Min 2: echo bike or ski erg cal

Min 3: alternating goblet step ups 20’ 35/25# (RX+ 50/35#)

Min 4: double unders

Min 5: hollow body rocks

Min 6: rest

*score total reps (besides farmer carry)