Prototype Training Systems (CrossFit Prototype) – CrossFit

metcon

Red bone part 1 (Time)

30 min running clock

With a partner

3 rds

20 bench press 135/95#

40/30 cal row

Red bone part 2 (Time)

3rds

20 single arm devil press 50/35#

50 sit up

Red bone part 3 (Distance)

Remaining time:

Row for distance

*score total distance on the row
*alternative workout:

30 min running clock with a partner

3rds

20 DB up downs 20#

40/30 cal row or concept bike

INTO

3rds

20 renegade rows 20#

50 sit ups

REMAINING TIME

Row or bike