CrossFit Prototype , Integrated Martial Arts – CrossFit
Front Rack Lunge (3×6 each leg (reverse lunge))
Ring Dips (3×8)
Gushers (3 Rounds for reps)
15 min EMOM
Min 1-30 Air Squats (scale appropriately to get volume done in under 1 min; scale from 30-20 reps)
Min 2- 20 Push up (scale appropriate to get volume done in under 1 min; scale from 20-10 reps)
Min 3- 10 pull ups
**Rx+-20lb Vest.
**Score total reps for each movement and run time in notes
Buy out: 800m run for time (re-run clock immediately after the 15 min EMOM to start this)