Prototype Training Systems (CrossFit Prototype) – CrossFit

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Dispatch (Time)

For Time w/a partner:


30 25ft Shuttle runs

60 WBS 20/14#

30 Burpee Pull up

60 Sit up
*1 rep Shuttle run = down and back from wall to rig. Partition reps as you’d like. (must touch the ground at wall & rig)


-DB Thruster

-Goblet squat

Burpee pull up?

-Burpee jumping pull up

-Burpee no pull up