CrossFit Prototype | Prototype MMA – CrossFit
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)