CrossFit Prototype , Integrated Martial Arts – CrossFit

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Metcon (AMRAP – Reps)

10 min EMOM

Odd min- :30 Hold Handstand hold on wall (Scaling back further would be Pike/Yoga Push up/Strict push up; same rep scheme)-5-10 HSPU Rx+

Even min- 15 Ring Rows (Rx+ 3-6 Muscle Ups)

Proprietary Blend (AMRAP – Reps)

10 min AMRAP

5 S2OH (135/95lb)

10 Burpees

15 Box Jumps (24/20in)