Prototype Training Systems (CrossFit Prototype) – CrossFit

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Strain 15+ (Time)

Partner Chipper For Time:

CFP Mile

30 Front squats 95/55# (RX+ 155/105#)

2k Row

60 Cal Assault bike (RX+80 Cal)

30 Sync Jump squats (RX+50)

Time Cap 38 min

*Run w/partner everything else is partitioned as you’d like

*Order of movements stay the same but you can start on any exercise you’d like

ex: if you start on the assault bike you still do the jump squats afterward and then the mile run ect.

Virtual option

1 mile run or row

30 Goblet squats

60 Burpee

50 DB thrusters

100 sit up