CrossFit Prototype , Integrated Martial Arts – CrossFit

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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