CrossFit Prototype | Prototype MMA – CrossFit

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Front Squat (6×5 @75-80% (+5-20lbs from 2 weeks; across))

Cheesecake (Time)

3 RFT

30 Burpees over bar

20 Thrusters (65/45lb) (95/65 Rx+)

+ 5 Muscle ups (Rx+ only)

Weight on thrusters should be light; looking for speed on thrusters and pace on burpees

Metcon (No Measure)

Buy out:

10 Banded T’s

10 Banded Y’s

10 Horizontal row to external rotation

50 ft farmers walk

3 rds NFT