Prototype Training Systems (CrossFit Prototype) – CrossFit

Strength

1A: Thruster ( 5×3)

*building in weight each set

Metcon

Eye of the Tiger (AMRAP – Reps)

21 min running clock

40sec Max reps followed by 20sec recovery

Movement 1 – Echo Bike for Cal

Movement 2 – WBS 20/14# 10/9ft

Movement 3 – Side Plank Right side

Movement 4 – Ski Erg for Cal

Movement 5 – Side plank Left Side

Movement 6 – Pull up

Movement 7 – Rest
Score reps for bike, WBS, ski erg, and pull ups