CrossFit Prototype | Prototype MMA – CrossFit
Deadlift (3×4 @70% across)
Barbell Hip Thrust (3×5 w/ 2-3 sec pause at top)
Tic Tac (AMRAP – Reps)
9 min AMRAP
15 DU’s
10 Bar facing burpees (leave ground w/ 2 feet at same time)
5 Deadlifts (225/135lb Rx) (275/185lb Rx+)