CrossFit Prototype , Integrated Martial Arts – CrossFit

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Front Rack Lunge (3×6 each leg; build each set (forward lunge))

Can take from rack or from floor

Single Arm DB row (3×10 each arm (pause at top of pull))

Build in weight each set

Gannicus (Time)

18-15-12-9

Pull up (C2B Rx+)

Box Jump (24/20in)

10 min cap