CrossFit Prototype , Integrated Martial Arts – CrossFit
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