CrossFit Prototype , Integrated Martial Arts – CrossFit
Overhead Squat (3×5 (build each set; 2 sec pause at bottom))
Tuesday Special (Time)
4 RFT
200m run
8-6-4-2 Power Clean (135/95lb) (185/125lb Rx+)
10 min cap
Buy out:
10 banded T’s
10 Banded Y’s
10 row to external rotation
100ft farmers carry
3 rds