Prototype Training Systems (CrossFit Prototype) – Prototype Thrive

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Metcon (6 Rounds for reps)

You may notice we haven’t posted the workouts this week… YUP that’s right. We’ve had some MAJOR cherry picking going on. If you have to wonder if you’re part of the cherry pickers… you probably are… THE GOAL IS TO JUST SHOW UP THIS WEEK. TRUST your coaches. Trust the programming, and don’t skip the hard stuff. There is a reason for everything we program.

Those who come consistently see amazing results!

IF we see improvements in consistency we will post the workouts next week!

Metcon (AMRAP – Rounds and Reps)

Partner WOD


35 Minute Time Cap

Farmers carry 400 m split between 2 people back to the facility

where you must complete the following in any order you wish!

1000 meters ski erg / Running (score as 100)

90 cals Bike

80 cals row

70 burpees

60 mountain climbers (per person, 30 total /side)


Alternative wod

SOLO- halfsies!!!

OR equipment mods

1000 meter row/run

90 wall balls

80 overhead lunges

70 burpees or ab mat sit ups

60 mountain climbers