Prototype Training Systems (CrossFit Prototype) – CrossFit

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Strength

Tempo Front Squat (3×4 @ 75-80%)

– use 4 rep max numbers, and or 5 rep max front squat

Metcon

Deal Or No Deal (Time)

Buy In 30/25 Cal Echo Bike

Into 3 Rounds For Time

10 Thrusters (95/65)

12 Ab mat sit ups

8 Pull Ups
Pull Ups?

– Just Kipping

– Jumping