CrossFit Prototype – CrossFit

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Metcon (2 Rounds for reps)

8 min EMOM:

1A 5-10 HSPU or :30 Hold on wall (Scaling back further would be Pike/Yoga Push up/Strict push up; same rep scheme)-Can Kip or Strict HSPU

1B 15 Ring Rows (Rx+ 3-6 MU)

Chase the Bar (Time)

2 RFT:

800m run

40 T2B (volume can be scaled; recommend breaking to less time under tension hanging)

15 min cap

Buy out:

3 rds

100 ft Double front rack KB carry

1 min Long lever plank hold

30 hollow body rocks