CrossFit Prototype , Integrated Martial Arts – CrossFit
Back Squat (EMOM 6 x 5 @ 70% of 1 RM)
Down and Up (Time)
1 RFT
30 Thrusters (95/65lb)
10 pull ups (5 Bar MU Rx+)
20 Thrusters (95/65lb)
15 pull ups (7 Bar MU Rx+)
10 Thrusters (95/65lb)
20 Pull ups (9 Bar MU Rx+)