Prototype Training Systems (CrossFit Prototype) – CrossFit

strength

1A: Deadlift (4×6
*70-80% of 1RM)

1B: Weighted Pull-ups (4×3)

metcon

Golden years (AMRAP – Reps)

EMOM for 14 min

Odd min: max pull up

Even min: 8 push press (115/75#)

*score total pull ups