CrossFit Prototype , Integrated Martial Arts – CrossFit

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Muscle-ups (10 Min MU Progression)

Pull-ups (3×8 Strict)

Single arm waiters carry (3×50 feet each arm (bottom up if possible))

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target
*Burpee onto plate

*Count Each Others reps-open style