CrossFit Prototype , Integrated Martial Arts – CrossFit

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Luke (AMRAP – Reps)

“LUKE”

5 MIN AMRAP

4 Power Cleans: 155 lbs. men/105 lbs. women

24 Double Unders

10 Pull-Ups

Scaled:

5 MIN AMRAP

4 Power Cleans (scaled weight; scale to hang pwer clean)

48 Single Unders

10 Jumping pull ups
Donate at: www.liftupautism.com (Give 5 minutes for Autsim)

Rest 10 min before next WOD

Chocolate Chip Cookie Dough (AMRAP – Reps)

16 min AMRAP Partner alternating rounds

20 WBS (20/14lb)

200m run (1 rep every 10 meters)