Prototype Training Systems (CrossFit Prototype) – CrossFit

Strength

Bench Press (5×5
*increase weight by 5-10#
*work across all sets )

Metcon

We Takin Over (AMRAP – Rounds and Reps)

20 min amrap

500m row

20 push ups

20 hollow body rocks

20 renegade rows 35/25# (RX+50/35#)