Prototype Training Systems (CrossFit Prototype) – CrossFit
Strength
Clean pull + hang clean (6×1
*build in weight each set)
metcon
Lukes diner (AMRAP – Rounds and Reps)
10 minute amrap
5 power cleans (135/95#)
10 burpees over the bar
30 double unders
Alternative Option:
10 min AMRAP
5 Deadlifts
10 up downs
30 single unders