Prototype Training Systems (CrossFit Prototype) – CrossFit

strength

Back Squat (6×2
*3 sec decent with a 2 sec pause at the bottom
*build in weight)

metcon

Jon Snow (AMRAP – Rounds and Reps)

15 min amrap

21 KB swings 53/35#

15 box jump overs 20′

9 KB goblet squat 53/35#