CrossFit Prototype , Integrated Martial Arts – CrossFit

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Single Arm Landmine Row (3×10 each arm)

Single leg Hip Thrust (3×10 each leg)

Goblin Smash (3 Rounds for reps)

6 rounds

10 Slam Balls

10 Goblet Squat (53/35lb) (70/44lb Rx+)

20 Renegade Row (10 each arm; 25/15lb Rx) (35/25lb Rx+)

Change movements every :30