CrossFit Prototype – CrossFit

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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