CrossFit Prototype , Integrated Martial Arts – CrossFit

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Pull-ups (4×4; weight or least band tension, build each set)

bulgarian split squat (4×8; goblet hold for load; build each set)

Thumb Tack (AMRAP – Rounds and Reps)

7 min AMRAP

4 Front Rack alternating lunges (2 each leg) (100/65lb)-Forward lunges

5 Thrusters (100/65lb)

6 burpee over bar