Prototype Training Systems (CrossFit Prototype) – CrossFit

Age Q1 (AMRAP – Reps)

4 rounds for max reps of: (solo workout)

1 minute of snatches

1 minute of rowing for calories

1 minute of dumbbell box step-ups

1 minute of rest

♀ 85-lb (38 kg) barbell, 35-lb (15 kg) dumbbells, 20-inch box

♂ 135-lb (61 kg) barbell, 50-lb (22.5 kg) dumbbells, 20-inch box

Rest 3 minutes

Into Age Q2… (optional with a partner or solo)
Alternative option:

-Dumbbell Power snatch vs BB snatch

-unloaded box step up or lunges

Age Q2 (Time)

3 rounds for time of:

50 wall-ball shots

50 lateral burpee box jump-overs

Time cap: 20 minutes:

♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box

♂ 20-lb (9-kg) medicine ball, 10-foot target, 24-inch box
Can be done solo or partitioned with a partner

20 min can whether solo or with a partner

Alternative option:

3rds with a partner

50 Squats

50 Burpee or Up downs