CrossFit Prototype , Integrated Martial Arts – CrossFit

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Back Squat (3×2@90+% + 2×5 @-10-15% of 3×3 weight)

Pull-ups (Max UB set of Pull ups)

1 attempt only; this can be strict or kip; scale to max set of UB ring rows at challenging angle; 1 min rest following

Double-Unders (Max UB set of DU’s)

3 attempts max; 5 min cap (if still working DU movement attempt max DU’s in 2 min; 2 min rest following cap

Cherry Garcia (AMRAP – Reps)

10 min AMRAP

10 Pull ups (5 bar MU Rx+)

30 DU’s