CrossFit Prototype , Integrated Martial Arts – CrossFit
Deadlift (3×3@85/90/95%)
Necco Wafers (Time)
3 RFT
500m row
400m run
30 DU’s
20 burpees
10 strict pull ups
25 min cap
3 RFT
500m row
400m run
30 DU’s
20 burpees
10 strict pull ups
25 min cap