Prototype Training Systems (CrossFit Prototype) – CrossFit

Strength

1A: Deadlift (4×5, work across at 70-80% range)

If deadlifting is problematic, consider modifying to either:

Trap Bar Deadlift 5×2

Single-Leg Romanian Deadlift 5×6 each side

Metcon

The Coop (Time)

For time:

5 rounds of:

7 Hang Power Cleans 95/65# (RX+ 155/105#)

12 Box Jump Overs 24/20″

65 Double Unders
Alternative workout option: For time:

4 rounds of:

12 Dumbbell Hang Power Cleans

12 Step-Up and Overs