Prototype Training Systems (CrossFit Prototype) – CrossFit
Strength
1A: Strict Press (4×4-6
*building in weight each set)
1B: Single Arm DB Rows (4×8-12
*can build in weight each set as needed)
metcon
Down Bad (Time)
3rds
21 cal row
15 burpee over the bar
9 shoulder to overhead 135/95#