CrossFit Prototype , Integrated Martial Arts – CrossFit

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Pull-ups (4×5 strict; controlled lowering)

*Scale to jumping pull up with SLOW lowering phase 2-3 seconds; can go weighted as well

bulgarian split squat (3×10 each leg (goblet position))

The Reuben (AMRAP – Reps)

7 min AMRAP

5 Cleans (Squat cleans Rx; 135/95lb; power variation for those who do not have the skill; power clean + front squat if pattern isn’t 100%)

7 pull ups (C2B Rx+)