CrossFit Prototype , Integrated Martial Arts – CrossFit

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Single leg Hip Thrust (3×12 each leg w/ pause at top)

Ring Rows (3×12 w/ pause; can invert as well)

Speed (AMRAP – Reps)

9 min AMRAP

9 toe to bar (4 bar MU Rx+)

12 box jump (24/20in Rx and Rx+)