CrossFit Prototype , Integrated Martial Arts – CrossFit
Metcon (AMRAP – Reps)
12 min EMOM
Odd Min- Toe to bar (5-15 UB)
Even min- Hollow body hold (:30 sec)
*Score total T2B Reps
Swiss Melt (3 Rounds for reps)
3 rds
Max reps in 1:00 each movement/ :30 rest after each movement is completed
Burpee over bar
Shoulder to OH (95/65lb) (135/95lb Rx+)
Row cal
Min 1: Burpee; rest :30
Min 2: S2OH; rest :30
Min 3: Row Cal; rest :30
Score total reps in 3 rounds for each movement