Prototype Training Systems (CrossFit Prototype) – CrossFit

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Goblet of Fire (Time)

With a Partner complete 6rds For Time:

30 Pull up (RX+12 Bar MU)

24 Burpee Over the Bar

400m run (together)

12 Power Cleans 155/85# (RX+205/125#)

32 min cap

*Partition work as you’d like with your partner but both partners must run the 400m

*You may start Pull up before your partner gets back but try to keep total volume split fairly even

Pull up?

-Bent over rows



Power clean?

-DB Power clean