CrossFit Prototype , Integrated Martial Arts – CrossFit

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Overhead Squat (5×3 building; skill focus)

Countdown (AMRAP – Reps)

15 min EMOM

7 thrusters 95/65 (135/95lb Rx+)

10 burpee over bar

40 DUs (60 DU Rx+)

Min 1- 7 thrusters

Min 2- 10 burpee over bar

Min 3- 40/60 DUs

*Score total reps

Max Rx reps= 285

Max Rx+ reps= 385