CrossFit Prototype , Integrated Martial Arts – CrossFit
Metcon (2 Rounds for reps)
12 min EMOM
Odd min- 5-10 HSPU or :30 Hold on wall (Scaling back further would be Pike/Yoga Push up/Strict push up; same rep scheme)-Can Kip or Strict HSPU
Even min- 12 Ring Rows (Rx+ 3-6 Muscle Ups)
*Score total HSPU /PU and then score total RR or MU
Moose Tracks (Time)
3 RFT
800m run
50 KBS (53/35lb) (70/44lb Rx+)
20 min cap