CrossFit Prototype , Integrated Martial Arts – CrossFit
Back Squat (3×3 @80-90% +3×6 @85% of weight used)
put 3×6 in notes
Anti Gravity (AMRAP – Reps)
:30/:30
Ladder building by 1 rep
Pull up (C2B Rx+, Bar MU Rx++)
Front squat (115/75lb) (155/105lb Rx+)
*Alternate movements. So 1 rep in :30 for PU, then 1 Rep in :30 for front squat. Next round is 2 reps completed in :30 for PU then next :30 is 2 reps for front squats. Keep building in reps until you cannot complete the movement in :30.
** 15 Round Cap, minimum of 10 rds completed. If you fail before 10 rds, finish 10 rds for time
***Score as total reps