Prototype Training Systems (CrossFit Prototype) – CrossFit

Strength

high hang power clean + hang clean + push jerk (6×1, can build in weight on each set for the complex)

Metcon

Wicked Wing Co (AMRAP – Rounds and Reps)

13 min running clock:

Buy in: 20/14 Cal Echo Bike

Into remaining time amrap :

5 T2B

10 Burpee

15 KB Swings 53/35#
Alternative workout option:

13 min AMRAP:

Buy in 400m run

10 Sit up

10 up downs

10 Slam Balls