Prototype Training Systems (CrossFit Prototype) – CrossFit

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The Order of The Phoenix (Time)

Teams of 3

Each team member will run 400m 3x

*while teammate is running other 2 teammates will amrap

30 Power Clean + Jerks 135/95# (165/115#)

60 Burpee Over the Bar

150 DU

*Score time after all the team finishes 3 400m runs each

*record reps in notes


-DB PC + Jerk


-single unders