CrossFit Prototype , Integrated Martial Arts – CrossFit

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Shayne (Time)

Partner WOD

24 min AMRAP (9/24/13 funeral)

800m med ball run



9 Chest to bar pull ups

18 OH walking lunges (45lb/25lb)

13 DL (225lb/135lb)

-Alternate between runs and the AMRAP. Start where your partner left off


24min AMRAP


800m run/ row

9 Push ups

18 Walking lunges

13 Burpee box jumps