CrossFit Prototype | Prototype MMA, Integrated Martial Arts – CrossFit
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