CrossFit Prototype | Prototype MMA, Integrated Martial Arts – CrossFit

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Ring Dips (5×5 (go weighted and build if possible))

Single Arm DB row (5×8 each arm)

Over and Out (Time)

5 RFT

12 Shoulder to OH (115/75lb) (145/95lb Rx+)

21 KBS (53/35lb) (70/44lb Rx+)-Russian

14 min cap