CrossFit Prototype | Prototype MMA, Integrated Martial Arts – CrossFit
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