CrossFit Prototype | Prototype MMA, Integrated Martial Arts – CrossFit

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Front Squat (8×2 @90%+ across)

Three Kings (3 Rounds for reps)

3 min AMRAP rest :90 x 3

5 Front squat/Back squat/Forward lunge (95/65lb Rx) (135/95lb Rx+)

5 burpee over bar

*1st 3 min AMRAP:

5 front squat

5 burpee over bar

2nd 3 min AMRAP:

5 back squat

5 burpee over bar

3rd 3 min AMRAP

5 forward lunge (in front rack)

5 burpee over bar

Rest :90 after each rd

*Score total reps for each 3 min AMRAP
Buy out:

3 Rds

:30 L sit or hang

20 reverse crunches

15 supermans