CrossFit Prototype , Integrated Martial Arts – CrossFit

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Metcon (AMRAP – Reps)

10 min EMOM

Odd Min- Toe to bar (5-15 UB)

Even min- Hollow body hold (:45 sec)

*Score T2B reps

Swing Set (AMRAP – Reps)

9 min AMRAP

75 KBS (Russian 53/35lb)

150 DU’s (Scale volume accordingly to try to get 1 Rd in. Scale to 100 or 50 DUs
Buy out:

15 reverse crunches

1:00 farmers carry

side plank :45/:45

3 RNFT