CrossFit Prototype | Prototype MMA – CrossFit

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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+)