CrossFit Prototype | Prototype MMA, Integrated Martial Arts – CrossFit

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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)


18 Box Jumps (24/20in)-step down

15 Burpees

12 Pull ups (chest to bar Rx+)

20 min cap