Prototype Training Systems (CrossFit Prototype) – Prototype Thrive

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Metcon (No Measure)

EMOM x6

5 squats

10 jumping jacks

15 plank jacks

EMOM x12

Suitcase carry (alternate arms every minute)

EMOM x6

20 mountain climbers (total)

15 jumping jacks

10 plank shoulder taps (total)

EMOM x12

Min 1: Hollow hold

Min 2: Bear hold

Min 3: Arch hold