CrossFit Prototype , Integrated Martial Arts – CrossFit

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Front Squat (3×[email protected]% 1RM + 2×7 @75% of 80-90%)

add 2×7 in notes

Pro 1 V. 3 (3 Rounds for time)

18 min EMOM

10 Cal row

12 Burpees

14 KBS (53/35lb) (70/44lb Rx+)
*score average time for each round