CrossFit Prototype | Prototype MMA, Integrated Martial Arts – CrossFit
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
-Male/Female
*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.
Rx-70/53lb
Scaled-44/35lb