CrossFit Prototype | Prototype MMA – CrossFit
Front Squat (6×5 @75-80% (+5-20lbs from 2 weeks; across))
Cheesecake (Time)
3 RFT
30 Burpees over bar
20 Thrusters (65/45lb) (95/65 Rx+)
+ 5 Muscle ups (Rx+ only)
Weight on thrusters should be light; looking for speed on thrusters and pace on burpees
Metcon (No Measure)
Buy out:
10 Banded T’s
10 Banded Y’s
10 Horizontal row to external rotation
50 ft farmers walk
3 rds NFT