Prototype Training Systems (CrossFit Prototype) – CrossFit
Metcon
30 min GOAT Emom (AMRAP – Reps)
Min 1: You pick (1st option)
Min 2: Cal Row
Min 3: You pick (2nd option)
Variation
Min 1: Pull up/Toe to bar
Min 2: Cal Row
Min 3: Box Jumps
Row?
-Echo Bike
Pull up?
-Scaled variation
Box jumps?
-Step ups
-Plate Jumps