CrossFit Prototype , Integrated Martial Arts – CrossFit

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Pull-ups (4×6 (strict; use band if needed))

Single arm waiters carry (4 x 50 feet (each arm))

Bar Crawl (AMRAP – Reps)

8 min AMRAP (ladder x 1)

Pull up (MU Rx+)

HSPU (wall walks; :increasing HS hold by 5 sec; pike push ups scaled)