CrossFit Prototype , Integrated Martial Arts – CrossFit
Metcon (AMRAP – Reps)
10 min EMOM
1A Pull up (Kip is allowed; 10-15 reps unbroken; C2B Rx+; if can’t kip; Strict pull ups 4-6 reps; look back to 8/5/15 for rep reference)
1B Front rack Carry x100 ft (can be done outside or inside (50 ft down/ 50 ft back)-4th parking space outside
*Score total pull ups
Vanilla Chai (AMRAP – Reps)
12 min AMRAP
12 Ring Rows (6 MU Rx+)
15 Push ups
30 KBS (53/35lb) (70/44lb Rx+)