Prototype Training Systems (CrossFit Prototype) – CrossFit
Mudblood (Time)
Chipper Partner Wod
12min amrap alt rounds (goal is 4-5rds each)
3 Burpee over bar
6 Power Clean + Jerks 95/65 (rx+ 135/95)
9 Cal row
into…
CFP lap run together (goal under 5-6min)
into…
90/80 Cal row (goal under 7 min)
70/60 Pull up (goal under 6 min)
50 Fron rack reverse lunges 95/65 (135/65) (goal under 5 min)
37 min cap
Power clean + jerk?
-DB PC + Jerk
Row?
-Bike
-100m sprint
Run?
-Row or bike 800m
-4 min max sit up
lunges?
-DB lunges