CrossFit Prototype , Integrated Martial Arts – CrossFit
Metcon (AMRAP – Reps)
8 min EMOM
Odd Min- Toe to bar (5-15 UB)
Even min- Hollow body hold (:45 sec)
*just score T2B reps; Rx if you held hollow body 45 sec and did toe to bar
Gainz Train (Time)
3 RFT
10 Box Jumps (24/20in) (30/24in Rx+)
30 WBS (20/14lb) (30/20lb Rx+)
50 DUs
14 min cap