CrossFit Prototype , Integrated Martial Arts – CrossFit

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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