CrossFit Prototype | Prototype MMA, Integrated Martial Arts – CrossFit

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Hang Clean+Clean (10 min to find 1RM w/ partner)

Any variation from Hang and Clean. Clean must be touch and go

Dub Jackie (Time)

Partner (Male/Female): Partition movements however you would like

For time:

2k Row

100 Thrusters (75/55b) (55/35lb Scaled)

60 Pull ups (Jumping pull ups scaled)

Romper (AMRAP – Reps)

8 min AMRAP


*Partner; must complete a full round for next partner to start. In order to “tag” your partner in, you must complete 10 DUs

7 Box Jumps (24/20in)

5 Ground to OH (135/95lb)
Scaled: 95lb/55lb; can step up on box, Rx cannot. 20 Singles instead of 10 DUs for scaled

Root Beer Float (Time)

Relay format with partner

100 ft farmers carry (50/50ft)

20 burpees

– one partner at a time, must tag partner in to start their farmers carries.