CrossFit Prototype , Integrated Martial Arts – CrossFit

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Turkish Get Up (4×2 each side)

Single Arm DB row (3×10 each side (2 sec pause at top))

Rugrats (AMRAP – Reps)

16 min AMRAP

50 burpees

40 KBS (53/35lb; 70/44lb)

30 box jumps (24/20in)

20 alternating goblet lunges (53/35lb; 70/44lb Rx+)-goblet position