CrossFit Prototype , Integrated Martial Arts – CrossFit

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Back Squat (3×4 @80% across; + 1×8 @75% of weight)

Put 1×8 in notes

Pro 1 v. 4 (3 Rounds for time)

21 min EMOM

10 Cal row

12 Burpees

14 KBS (53/35lb) (70/44lb Rx+)

*Put time avg for each exercise as score. Compare to last week, goal is to stay consistent. This is the last week of this progressive WOD