CrossFit Prototype | Prototype MMA – CrossFit

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Single Arm DB row (5×10 (each arm))

Ring Dips (5×5 (strict or weighted) )

Fast Lane (Time)

100m row (this is a sprint)

10 WBS (20/14lb Rx) (30/20lb Rx+)-Goal is each rd of These to be unbroken

rest 2:00 after each rd

5 rds

Each rd add 5 WBS

Rd 1: 100m row /10 wbs; Rd 2: 100m row/15 wbs; Rd 3: 100m row/ 20wbs ….last rd is 30 WBS (100 WBS total)

Score total time (subtract 8 min from rest time)