CrossFit Prototype – CrossFit
10 min EMOM Pull-ups/Farmers Carry (AMRAP – Reps)
10 min EMOM
1A Pull up (Kip is allowed; 10-15 reps unbroken; C2B Rx+; if can’t kip; Strict pull ups 4-6 reps)
1B Farmers Carry x100 ft (can be done outside or inside (50 ft down/ 50 ft back)-4th parking space outside
*Score total reps for pull ups and put weight for farmers carry in notes. Rx are pull ups kip or strict; Rx+ is C2B
AMRAP – Reps
2k Row (Time)
Max Effort 2k Row
Buy Out:
3rds NFT:
15 Reverse Crunches
20 Mini Band Walks
30 Hollow Body Rocks