CrossFit Prototype – CrossFit
Metcon (2 Rounds for reps)
8 min EMOM:
1A 5-10 HSPU or :30 Hold on wall (Scaling back further would be Pike/Yoga Push up/Strict push up; same rep scheme)-Can Kip or Strict HSPU
1B 15 Ring Rows (Rx+ 3-6 MU)
Chase the Bar (Time)
2 RFT:
800m run
40 T2B (volume can be scaled; recommend breaking to less time under tension hanging)
15 min cap
Buy out:
3 rds
100 ft Double front rack KB carry
1 min Long lever plank hold
30 hollow body rocks