CrossFit – Fri, May 3

Prototype Training Systems (CrossFit Prototype) – CrossFit

strength

Back Squat (4×10
*build each set but ideally starting first set around 60% of estimated 1RM )

metcon

Focus (Time)

5rds

9 box jumps 24/20’

16 WBS 20/14#

4 bar muscle up
Alternative workout

5rds

9 plate or 12’ box jumps or step up (low impact)

16 medball squats

4 banded pull up or ring rows at a difficult angle