CrossFit Prototype | Prototype MMA – CrossFit
Hang Clean (Establish a 1RM 10 min w/ partner)
5 min rest before met con
A bunch of stuff (Time)
Partner WOD
*break up reps however you want. Run together. Must finish PU before moving onto run etc.
800m Run
50 Pull ups (Chest to bar Rx+)
400m Run
50 Clean and Jerk 135/95lb (Snatch Rx+)
400m Run
50 Shoulder to OH (135lb/95lb Rx and Rx+)
800m Run
30 min cap