CrossFit Prototype , Integrated Martial Arts – CrossFit
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