CrossFit Prototype , Integrated Martial Arts – CrossFit

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Pull-ups (3×4 strict (2-3 sec lowering; add weight))

bulgarian split squat (3×8 each leg; goblet front rack )

Pulling your leg (AMRAP – Reps)

8 min AMRAP

8 pull ups (Chest to bar Rx+)

8 Front rack reverse lunges (95/55lb Rx) (135/95lb Rx+) 4 on each side