CrossFit Prototype , Integrated Martial Arts – CrossFit

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Front Squat (3×3 @80-90% + 3×6 @85% of that lift)

score 3×6 in notes. 3×3 is across

100 Kettlebell Swings (Time)

100 KBS for time 53/35lb
*rest 3 minutes after completion to start burpees

100 Burpees for time (Time)

come to full hip extension at top, feet off the ground and hands over head