Prototype Training Systems (CrossFit Prototype) – CrossFit

strength

Bench Press (5×5
*work across all sets at a moderately heavy weight (70-75%) )

metcon

Reebok (AMRAP – Reps)

20 min partner amrap

10 bench press 115/75# (RX+ 145/100#)

24 pull up

10 bench press 115/75#(RX+ 145/100#)

200m farmer carry 53/35#

*partition reps with partner as you’d like

*score total reps