CrossFit Prototype , Integrated Martial Arts – CrossFit
Hang Power Snatch (5×2; from high hang (building each set))
10 min spent on technique
Run away Weights (Weight)
Every 3 min for 12 min *(so 4 rds)
5 Hang power cleans
5 push press
5 Push jerks
200m sprint
*Build in weight each round; have weights mapped and sorted out prior to starting
**Score heaviest weight and indicate round times in notes
Buy out:
3 rds
10 banded Y’s
10 banded T’s
10 Banded row to external rotation
100ft farmers carry