CrossFit Prototype | Prototype MMA – CrossFit

View Public Whiteboard

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