CrossFit Prototype | Prototype MMA, Integrated Martial Arts – CrossFit
Pull-ups (4×4 (weighted if possible and/or least tension))
Handstand Push-ups (4xMax Unbroken set (scale to 4×10 pike PU))
Score total reps for this, and put set reps in notes; Strict HSPU
Arm Bar (Time)
5 RFT
18 Box Jumps (24/20in)-step down
15 Burpees
12 Pull ups (chest to bar Rx+)
20 min cap