CrossFit Prototype , Integrated Martial Arts – CrossFit
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