CrossFit Prototype , Integrated Martial Arts – CrossFit

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Barbell Hip Thrust (3×10 (pause at top) building)

Pull-ups (3×7 (strict) *weighted if applicable )

Ball drop (2 Rounds for time)

15/12 cal row x 10 @ME

*rest 3x as long as it took to row

Ex: :20 row = :60 rest

*score fastest and slowest rows