CrossFit Prototype , Integrated Martial Arts – CrossFit
Front Squat (1×5@80%; 1×5@85%; 1×3@90%)
Snow White (AMRAP – Rounds and Reps)
EMOM as long as possible
11 burpees
7 pull ups (C2B Rx+; 3 ring MU Rx++)
*Cap 15 rds
*Minimum 8 rounds (if you can’t complete 8, it becomes 8 rounds for time or scale back volume to keep the pace high and under 1 min; scaling example: 7 burpees/5 pull ups)
**Score rounds + and extra reps (max is 15, min 8. Put time in notes if 8 rounds weren’t completed on minute)