CrossFit Prototype , Integrated Martial Arts – CrossFit

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Front Squat (1×[email protected]%; 1×[email protected]%; 1×[email protected]%)

Snow White (AMRAP – Rounds and Reps)

EMOM as long as possible

11 burpees

7 pull ups (C2B Rx+; 3 ring MU Rx++)

*Cap 15 rds

*Minimum 8 rounds (if you can’t complete 8, it becomes 8 rounds for time or scale back volume to keep the pace high and under 1 min; scaling example: 7 burpees/5 pull ups)

**Score rounds + and extra reps (max is 15, min 8. Put time in notes if 8 rounds weren’t completed on minute)