Prototype Training Systems (CrossFit Prototype) – CrossFit

Metcon

1776 (Time)

4 rounds for time: “1776”

17 Alt Single arm Devil Press 50/35#

7 Shoulder to Overhead 155/105#

600m run (run to the stop sign down and back + apartment building down and back)
*The rep scheme represents the year the declaration of independence was signed in July 4th 1776

Alternative workout option: For time:

4 rounds of:

17 Burpee or Up downs

7 Ring Row or Shoulder Press

600m row