CrossFit Prototype , Integrated Martial Arts – CrossFit

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Back Squat (12 min to find a 3RM back squat)

Pro 1 v. 2 (3 Rounds for time)

15 min EMOM

10 cal row

12 burpees

14 KBS (53/35lb) (70/44lb Rx+)
put in avg time it took you to do each round of the particular movement