CrossFit Prototype , Integrated Martial Arts – CrossFit
Bench Press (3×10 (build each set))
Single leg Hip Thrust (3×8 each leg w/ 2 sec pause at top)
500m Row (Time)
Max Effort 500m Row
5 min rest after row
CFP Mile (Time)
2 laps from the gym around cvs (1.2 miles)