CrossFit Prototype , Integrated Martial Arts – CrossFit
Max Time Farmers Carry (Time)
Max time Farmers Carry (53/35lb Rx; 70/44lb Rx+)
2 min goal
Ring Dips (3×10 (load if you can))
Single Leg Step up W/DB (3×8 each leg; goblet position)
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups