Prototype Training Systems (CrossFit Prototype) – CrossFit

Strength

Back Squat (5 x 3)

2 second pause at the bottom

build in weight each set

Metcon

LL Bean (AMRAP – Rounds and Reps)

15 minute AMRAP

6 T2B

12 DB Front Squats 35/25#(Rx+50/35#)

6 T2B

18 Renegade Rows 35/25#(Rx+50/35#)