CrossFit Prototype , Integrated Martial Arts – CrossFit
Front Squat (3×4@80-90% 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