Prototype Training Systems (CrossFit Prototype) – CrossFit

strength

Deadlift (2×5, 2×3, 2×1
*1×5 60%, 1×5 70%, 1×3 80%, 1×3 85%, 1×1 90%, 1×1 95%)

metcon

Session 32 (AMRAP – Rounds and Reps)

10 min amrap

4 deadlifts 155/105#

8 hang power cleans 155/ 105#

45 double unders
Alternative workout option

10 min amrap

10 KB swings or slam balls

15 abmat sit up

20 double unders or 45 single under