CrossFit Prototype , Integrated Martial Arts – CrossFit
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