CrossFit Prototype , Integrated Martial Arts – CrossFit

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Shoulder Press (3×5 @70/75/80%)

DunkAroos (Time)

5 RFT

21 KBS (53/35lb) (70/44lb Rx+)

15 toe to bar

9 HSPU (HS hold :30 if they can do a HS; Pike push up scaled; Hand release PU scaled as well)