CrossFit Prototype , Integrated Martial Arts – CrossFit

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Metcon (AMRAP – Reps)

8 min EMOM

Odd min: L-hang or L-Sit (:30 sec is goal hold as long as you can but cap is :30 sec; Rx if form in maintained during whole duration; quality vs. quantity)

Even min: Reverse Crunch x 15 reps

Alternate movements on the Minute

*score seconds as reps

FTD (Time)

50 DUs

10 WBS (20/14lb)

30 DUs

30 WBS (20/14lb)

10 DUs

50 WBS (20/14lb)

For time