Prototype Training Systems (CrossFit Prototype) – CrossFit
metcon
What to expect part 1 (Distance)
10 min max distance run
Rest 2 mins
What to expect part 2 (AMRAP – Rounds and Reps)
10 min amrap
5 T2B
10 hollow body rocks
100ft bear crawl
Rest 2 min
What to expect part 3 (Distance)
10 min max distance run
*CFP lap= 850m
*stop sign down and back= 400m
*apartment building down and back= 200m