Prototype Training Systems (CrossFit Prototype) – CrossFit

metcon

Falling (AMRAP – Reps)

5 rounds: 30 sec work/ 30 sec rest

1A. Echo bike

1b. Handstand hold

1c. Box jumps 24/20’

1d. Hollow body hold

1e. Farmer holds 53/35#

*score cals on bike and reps on box jumps