CrossFit Prototype , Integrated Martial Arts – CrossFit

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Warm-up (No Measure)

deadbugs

pike pass though

spiderman complex

4 point squat

PVC pipe front rack

PVC pipe lat

wall facing slides/back to wall shoulder flexion

5 BB RDL

5 clean extension

5 high pulls

5 hang power cleans

5 front squat w/ pause at the bottom

5 OHP

5 pull ups

clean complex (4 x 1 building high hang then above knee)

heavy single for complex

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Fran+ (Time)

21-15-9

Thruster (135/85lb)

Chest to bar pull up