Prototype Training Systems (CrossFit Prototype) – CrossFit
strength
Snatch (6×1
*build in weight each set )
metcon
Outlawed (AMRAP – Reps)
9 minute amrap ladder up by 3
Thrusters RX 95/65# (RX+ 115/75#)
45 double unders
*score total reps
Example:
3 Thrusters
45 DU
6 Thrusters
45 DU
9 Thrusters
45 DU
ect
Alternative:
9 min amrap
6 thruster 65/45#
45 DU
12 Abmat Sit up
*this option reduced overall thruster volume and allows for more active rest periods