CrossFit Prototype | Prototype MMA – CrossFit
Bench Press (3×15 (50-60% 1RM across))
Ring Rows (3×10 (2:2:2 tempo))
Holy Moly (AMRAP – Reps)
10 min AMRAP
12 toe to bar
9 ring dip
6 shoulder to OH (115/75lb) (155/105lb Rx+)
+3 muscle ups (Rx+)