Prototype Training Systems (CrossFit Prototype) – CrossFit

Strength

1A: Barbell Bent-Over Row (4×8-12)

2A: Chin Up (4×6-8
*load if able )

metcon

Lilac (Time)

15,12,9

Cal echo bike or ski erg

Shoulder to overhead 135/95#

Box jumps 24/20’