Prototype Training Systems (CrossFit Prototype) – CrossFit

Strength

Hang Power Clean + Front Squat + Jerk (6×1, can build in weight each set)

Metcon

Herring Cove Beach (AMRAP – Rounds and Reps)

14 min running clock:

Buy in: 20/14 Cal Echo Bike

Into remaining time AMRAP:

6 Toes-to-Bar

12 Wall Balls 20/14#

6 Toes-to-Bar

12 Deadlifts 165/105#
Alternative workout option:

15 min AMRAP:

Buy in 15/10 Echo Bike

8 Sit-ups

12 Air squats

8 Sit up

12 Slam Balls